Q: Tom Tom
PAX: Mathlete, Ocho, Baby Face, Munge, Biohack, TombRaider, Artemis, Nosedive
FNGs: None
COUNT: 9
WARMUP:
Projectivators
Squats
Willy Mays Haze
Cherry pickers — loosen up those legs!
THE THANG:
YOU VS. YOU WORKOUT #4
April & October Challenge
Each AO should offer this workout at least once during the month of April and October.
Every PAX member should keep track of his own reps and submit scores on the form in the link below.
docs.google.com/forms/d/e/1FAIpQLSd3PzswIJNrUsoNEjY53llgqp6bqH3clDy7V9I17T7hdR8M3g/viewform?usp=sharing
Setup:
Use 4 evenly spaced cones or lines, approximately 10 yards / 30 feet apart.
The Workout:
PART 1: RUN
– 10-minute timer
– Begin at Line 1:
1. Run to Line 2 (10 yards) and back
2. Run to Line 3 (20 yards) and back
1. Run to Line 4 (30 yards) and back
1. → That’s 1 rep
– Rinse and repeat for 10 minutes
– Record total reps
– 1-minute rest
PART 2: AMRAP
– 3×2-minute timer (no rest between movements)
– Count total reps (cumulative):
1. 2 minutes AMRAP Side-Straddle Hops (SSH)
2. 2 minutes AMRAP High Knees (count 1 leg)
3. 2 minutes AMRAP Mountain Climbers (count 1 leg)
– 3 minutes rest
– Record total reps from Round 1
THEN… REPEAT THE ENTIRE WORKOUT
Start over from Part 1 and repeat the full circuit. Reset your rep count.
Submit Your Scores (4 Total):
1. Round 1 Run Reps
2. Round 1 AMRAP Reps
3. Round 2 Run Reps
4. Round 2 AMRAP Reps
ANNOUNCEMENTS:
Hardship Hill
Camp Biohack
Other family workouts?
COT:
Wisdom with camping
Prayer & fasting for an oppressed girl