Phil Jackson’s Triangle Workout: Northside

A Pax of 10 met at the Point on a perfect spring morning the second in a three-part workout. Black Dog came in a little hot, making it 11. After a quick warm up the Pax broke into three groups. All moseyed to the riverfront walkway on East Front St, stopping at Galley Stores to do 5 quick burpees.

At the riverfront walkway on East Front the groups rotated through 3 stations, an upper body station, a lower body station and a core station. After completing three rotations the Pax moseyed back Galley Stores for 5 burpees then on to the front of the Convention Center where they again rotated 3 times through 3 stations.

The Pax finished up with a Coconut Run, a wall sit and a short cool down at the Gazebo. The Pax counted, named, made announcements, and prayed before breaking up.

Warm-O-Rama:

1. Sun Gods IC x 10 x 10
2. Windmills IC x 10
3. Downward Dog 60 seconds
4. Break up into 3 groups

The Thang:

5. Mosey to the Galley Stores on East Front Street
6. Stop for 5 burpees on Pollack and East Front, then on to riverfront walkway
7. Three stations at the walkway

First rotation:

1. 1. 1. Pull ups and/or dips x 30
      2. Box jumps x 30
      3. LDCs x 30

Second rotation:

1. 1. Chin ups and/or dips x 30
   2. Bulgarian Squats x 30 (15 each leg)
   3. American Hammers x 30

Third rotation:

1. 1. 1. Pole Dancers and/or dips X 30
      2. Iron Mikes x 30
      3. Imperial Walkers x 30

8. Mosey back to convention center, stopping for 5 burpees at Galley Stores
9. Three stations in front of Convention Center.

First rotation:

1. 1. 1. Derkins x 30
      2. Jump Squats x 30
      3. Freddie Mercury’s x 30

Second rotation:

1. 1. Irkins x 30
   2. Gorilla Squats x 30
   3. Crunchy Frogs x 30

Third rotation:

1. 1. Dips x 30
   2. Heel Raises x 30
   3. Plank Jacks s x 30

10. Mosey back to Union Point Park.
11. Coconut Run
12. Wall Sit (10 count up and down the line)

The Mary:

1. Heel Touches X 30