Minute Madness

The pax met on a glorious cool Saturday morning at 6:30 AM to push each other to the limit for a minute.  Well, it didn’t feel like a minute at some of the stations and felt more like an eternity.

The Thang

Warm-up

  • Jog from circle flag to basketball court
  • Arm circles
  • Arm swings front and back
  • Trunk twists
  • Side to sides
  • Knee rolls
  • Ankle rolls

*Each round each exercise is done for one minute. There are 5 stations/exercises per round.  There is a minimum goal to reach in the minute time frame.  If you don’t make it, you get a penalty point to be decided at the end of the round.

Round 1

  • Double Bucket Carry (5 gallon buckets half-full, 3/4 full, or totally fully of stone) these need to be moved from one side of the court to the other without dropping them.
  • Squat with toe raise (minimum 40)
  • Pull-ups (minimum 10)
  • Burpees (mimimum 15)
  • Bear Crawl- from one end of basketball court to the other

*At the end of the round as a penalty everyone did minimum 20 merckins with 10 being added on for each penalty point earned

Round 2

  • Timed Hang (hang for 1 min. no dropping)
  • Monkey Bars Variation #1 (up and back minimum)
  • Burpee Pull-ups (minimum 15)
  • Plank (don’t drop for 1 min)
  • Crab walk forward (up and back across the basketball court)

*At the end of the round as a penalty everyone did minimum 20 big boy sit-ups with 10 being added on for each penalty point earned

Round 3

  • Double Bucket carry (up and down basketball court mimimum)
  • Monkey Bars version #2 (mimimum up and back without dropping)
  • Lunges (up and down basketball court minimum)
  • Wall Climbs (minimum 10)
  • Crab walk backwards (minimum once across the basketball court)

*At the end of the round as a penalty everyone did minimum 30 squats with 10 being added on for each penalty point earned

Round 4

  • Timed hang (minimum 1 min with no dropping)
  • Swing Rows- lay under swing with legs extended (harder or legs bent (easier) and pull your chest to bottom of swing (minimum 20).
  • Russian Twists/American Hammers (minimum 20)
  • Dry Docks (minimum 15)
  • Side ways Bear Craw- minimum once across the court and switch halfway to other side.

*Penalty was side planks 30 seconds each side everyone does with 10sec a side for each penalty point earned.

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