04/17/2024 - Wildcat - Beatdown on Delco’s 3 Year

To celebrate his third year of being an Unshackled Modern Day Warrior, YHC led the Pax through a simple workout using a frisbee.  The routine consisted of:

The WarmUp

• SSHs
• Arm Circles
• Circle Arms
• Mike Phelps
• Planks
• Dialup Stretches
• Birds in the Dirt
• Scorpion Stretches
• 10 Merkins

Moseyed to Agnes Irwin

Then executed an Adapted Quarter Pounder with frisbee

Instructions: All Pax gather at baseline.  A Pax attempts to long toss the frisbee.  All Pax the run to that frisbee, do exercise, then back pedal to the starting line

• 1^st toss then 20 Merkins, 2^nd toss then 30 Delco Squats, 3^rd toss then 40 Mnt Climbers, 4^th toss then 50 SSHs
• 5^th toss then 20 Squirrels, 6^th toss then 30 Lunges, 7^th toss 40 Peter Parkers, 8^th toss then 50 SSHs

Followed by an abbreviated 7 of Diamonds using 1 half of the soccer field with frisbee

Instructions: All Pax gather at Corner 1.  A Pax attempts to toss the frisbee to the adjacent right corner.  All Pax then run to that frisbee, do exercise and repeat

• 7 burpees at each of the 4 corners
• 14 merkins at each of the 4 corners

Moseyed back to Clem then ended with

• 20 LBCs
• 20 Toe Touches
• 20 Heel Touches
• Silent 21

Count o Rama

Name o Rama

COT

• “Its been a good 3 years doing this shite”
• “I appreciate youse guys. I appreciate the laughs.  And I appreciate how youse manage to get me out of my comfort zone every time I show up.”

Ended with a short prayer:  God, Help us to care for us the way you care for us, so that we can care for others and be the people you want us to be.  Amen.