Complete 20 Pirate Proud Workout by June 1 at 5pm. Receive exclusive PC Quarantine Dry Fit Shirt. Free for students / $35 for community members
Use the workout log PDF found at the bottom of the student life-government-asc page, https://pencol.edu/student-life/student-government-asc, to track your 20 workouts. Once completed submit your log to kcampbell@pencol.edu stating you have completed the challenge, also include your name, address, and shirt size. Once your 20 workouts have been confirmed a shirt will be ordered and delivered to you.;
Once you finish your 20th workout email kcampbell@pencol.edu stating you have completed the challenge, also include your name, address, and shirt size. Once your 20 workouts have been confirmed a shirt will be ordered and delivered to you.
| Workout (x3 rounds) | Modifications | |
| P – 10 Pushups | Knee Pushups, Incline Pushups | |
| I – 30 Mountain Climbers | Incline Mountain Climbers | |
| R – 50 Jumping Jacks | Single sided jacks (no jumping required) | |
| A – 20 Lunges | Narrow Lunges, Half lunges | |
| T – 10 Tricep Dips | Floor dips, Knees bench dips | |
| E – 20 Skaters | Curtsy Lunge, Step over skaters (no jumping required) | |
| P – 10 Pushups | Knee Pushups, Incline Pushups | |
| R – 50 Jumping Jacks/td> | Single sided jacks (no jumping required) | |
| O – 10 Burpees | Half burpees (plank position but no pushup) | |
| U – 20 Air Squats | Box squats | |
| D – 30 sec Plank | Knee planks |