The forecast was ominous with rain on its way and the #Cockpit already thoroughly doused.  It was dark, it was cold, it was wet but 11 brave men joined the PAX to initiate a new era at Nation Ford High School.  Thank you to Little Mike for being Site Q for the Abundance of Pain site the last year and for helping to make a smooth transition to the new Site Qs at the #Cockpit.

Warm Up:   COP with a little merry go round action by the PAX

Started with Side Strattle hops (PAX running circle)

Air Double unders (PAX Running backwards around circle)

Planks (PAX running High Knees around the circle)

Sumo Squats (PAX running butt kickers around the circle

Carolina Dry Docks (PAX Running around the circle)

Main Course:  Quick mosey of a third of a mile to the band practice lot.

The blood was flowing so the work began…to learn the Ultimate Burpee

COP

Knee-ups x 10

Carolina Dry Docks x 10

Parker Peters x 10

Combine Broad Jump forward, then backward x 10

Put it all together for the Ultimate Burpee

Knee-up -> Carolina Dry Dock -> Parker Peter -> Combined Broad Jump -> Regular Burpee x 10

LBCs x 20

Long Slow Flutter x 20

Freddie Mercury x 20

Partner up – Partner one did exercise while partner two ran 100m to the end of the parking lot and 100m back then flap jack.  Here were the excercises…

* Merkins, SSH, Merkins

Partner one did exercise while partner two ran 50m to the end of the parking lot and 50m back then flap jack

* Merkins, Carolina Dry Docks

Mosey back to parking lot

Russian Twist x 36

COT