Octagon of Pain, same low price, but now with more jumping!

Great morning and a great crowd of 16 PAX at the Poopdeck. I mean it was still hot and humid as hell, but that's par for this summer.

After a quick disclaimer we took off around the lot for a mosey that included some shuffle steps, NUR, and Toy Soldiers before circling up near where the cat lady roams for some Warm-A-Rama.

- Windmills x10 IC

- Planks (2x 10 counts)

- Merkins x 10 IC

- Morroccan Nightclubs x 10 IC

- Low, Slow Squat x 10 IC

- Hold squat (2x 10 counts)

Short Mosey to the upper lot (deck?) at the Poopdeck, I've been Q-loaded the last couple of weeks and the previous 2 Q's were brutal on the arms and shoulders so I decided to mix it up a bit this morning by giving the upper body a complete break at the expense of all leg plyo workout. I wasn't sure how it was going to go over, but everyone seemed pretty beaten by the end. In any case, here is the breakdown of how it works:

- 8 Cones setup in an Octagon in the parking lot (fairly large in diameter though I didn't count the paces) with a 9th cone in the middle of the Octagon.

- Each cone had a (jumping) exercise on it

- Pair up (only for the push, none of this required a partner)

- Pick a cone, do the exercise on the cone, and then Broad Jump to the center cone and do 8 Burpees, then Broad Jump back to one of the 7 remaining cones and continue through until all 8 are completed and a trip back to the center cone after each cone for 8 more Burpees.

- The exercises were:

- 100 SSH

- 100 Jump Rope

- 50 Jump Squats

- 50 Jump Lunges (25 each leg)

- 50 Lateral Jumps (25 each leg)

- 50 Knee Tuck Jump-ups

- 50 Squat Jacks

- 25 Bomb Jacks

- ~64 Burpees

- lot of broad jumping!

Everyone made it through at least once, which was the goal. In typical Jedi fashion he made it through a couple extra. With about 10-15 minutes left we lined up for some Indian running around the parking lot. Lead PAX drops and does 4 Burpees and rejoins at the back of the line. We cycled through each of the 16 PAX twice before heading back to CoT and about 2 minutes of Mary to end the workout.

- 6th annual Invergance at Rush Pavilion 9/21 @ 5:30

- Prayers for all the teachers and kids in school

- Prayers for injured PAX

Thanks Peg for the opportunity to Q!

Until next time,

-Flux-