Dance with the Devil part Deux

A small group of Super-humans converged on New Bern High School to battle the Bear. Roll Tide rolled in at 7:01 to complete the group as we began:


  • 25 Side Straddle Hops
  • 10 Cotton Pickers
  • 10 Wide Cotton Pickers
  • 12 Imperial Walkers
  • Downward Dog OYO
  • Upward Dog OYO
  • 15 Sobriety Sun Gods – both sides

Mosey over the the Front field for:

The Thang (AKA – Suicide Squad)

Round 1 (individual shuttle):

  • Cone 1 – 10 Merkins
  • Run to Cone 2 for 20 Air Squats
  • Run to Cone 3 for 30 SSH
  • Run to Cone 4 for 40 Mountain Climbers
  • Back to Baseline
  • Plank for the 6

Round 2:

  • Cone 1 – 10 Merkins
  • Lunge to Cone 2 for 20 Air Squats
  • Bear Crawl to Cone 3 for 30 SSH
  • Lunge to Cone 4 for 40 Mountain Climbers
  • Carioca Back to Baseline
  • Plank for the 6

Round 3 (Medicine Ball Shuttle)

In this round, each PAX member takes a turn running the medicine ball from Baseline to Cone 1 (5lb Ball) and Cone 2 (8lb ball) and Cone 3 (10lb ball).  While waiting, the rest of the PAX performs a variety of exercises left up to the discretion of the runner.  We called it Pick Your Poison.  These included:

  • LBC’s
  • Freddy Mercury
  • Pete Chillcut Plank Jacks
  • John Travoltas
  • Burpees

After a quick 20 count by Ingrown, the PAX did a slow Run around the back of the school while passing the Medicine Ball over to:


Here the PAX partnered up and rotated through six (6) Superhero themed Exercise Stations – 2 exercises per station. Each performing 1 minutes of work (AMRAP) with 15 seconds rest, and moving onto 2nd Exercise.  The mumble chatter was at a minimal as these exercises were not made for mortal men.

Station 1 – Captain America

  • Broad Jumps
  • Bear Crawl

Station 2 – Spiderman

  • Wall Walkers
  • Spider Planks

Station 3 – Superman

  • Decline Merkins
  • Superman Planks

Station 4- Hulk

  • Hulk Smash – 10lb Medicine Ball
  • Box Jumps

Station 5 – Aquaman

  • Weighted Swimmer (5lb Dumbbells)
  • Swimmer Planks

Station 6 – Thor

  • Farmer’s Walk (40lb Dumbbells)
  • Goblet Squats (40 lb Dumbbell)

We finished the Legion of Doom by lining up on the Wall for Wall Ball Squats (10) while the rest of the PAX held the People’s Chair.  With the remaining 10 minutes left in our morning, it was a slow mosey back to the front of the school for:


  • 25 WWI Situps
  • 15 American Hammers
  • 10 Box Cutters
  • 8 Superman-Banana’s (rotate on command)

Next Weeks Schedule:

Fartlek – Unicorn

Bushwood – Flanksteak

Point – Mr. Roboto

The Bear – OPEN

Great work today guys!!  It was an honor to lead this group of Superheroes!  In the words of Batman, “It’s not who I am underneath, but what I do, that defines me”.  Have a great weekend everyone!!


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