I enjoy Q’ing during a CSAUP, it makes me try and push the PAX as hard as the CSAUP would be, but I have to cram it into an hour 🙂
After a disclaimer, I let the PAX know that I had ZERO idea what we would be doing. That brought some groans from Nemo and Wolverine who know me well hehehe
So we started with a mosey that ended up being a warm up run around the whole lot using just about every part of the body already. The real warm up was
SSH x 23 IC
Imperial Low Squat Walker x 13 IC
Then we did something that I think would be a good rinse and repeat as you increase the reps
10 Mountain Climbers
10 Merkins
10 Peter Parkers
Right arm high
10 Nolan Ryans, end in reverse plank
10 crab cakes
10 dips
Left arm high
10 Nolan Ryans, end in regular plank
we moseyed over and found a nice wall to sit on by the right side of the school
arms up for a count
toes up for a count
Balls to the Wall for 10 shoulder taps
sit on the wall while waiting for every PAX to do 5 burpees
Balls to the Wall for 5 push ups
We then ran down the sidewalk in front of the school and did 5 dips on every bench
Ran back and did 5 derkins on the benches
This landed us in front of a side door to the school so we lunged to the door and back
We then got to mosey over to the football field across the street for some “I’m Up, he sees me, I’m down” over 100 yards
2 Kraken Burpees then repeat back down the field
Ran back to the playground for one of my favorite Doras – Ski abs, dips, pull ups. We did one round of this because of time.
Then we did 2 minutes AMRAP of something new I am calling the beached whale ( verbal diarrhea run required to learn )
I have been waiting for months to do this next item, but it got pushed back because of the hurricane and I have had to watch it several times in the car rider line at school and long for this day.
The giant hill on the backside of the football field is super intimidating. So we bear crawled down and back up!!!
Moseyed back to CoT for 5 8-count bodybuilders OYO
CoT Annoucements
we couldn’t really think of anything so READ YOUR NEWSLETTER
Prayers for the Ragnar PAX continuing to run through the day and Wolverine’s family member finishing chemo and waiting for next steps