Even with a high chance of rain 5 PAX showed up in the gloom for a beatdown at the best AO in Ayden! YHC waas the last to pull up at 5:27 and it went like this…
Warm up
- Small arm circle (forward, then reverse)
- Big arm circles (forward, then reverse)
- 15 good morning IC
- 15 ssh IC
- 15 merkins IC
- Run two loops around the park
Thang
To light pole for rock selection (picking a small rock wouldn’t help much today)…
- Pole 1 – 10 curls then walk with rock overhead to,
- Pole 2 – 10 curls then jog with rock overhead to,
- Pole 3 – 10 curls then lunge with rock overhead to,
- Pole 4 – 10 curls then walk with rock overhead to Pole 5
Switch rocks to keep the PAX accountable
- Pole 4 – 10 chest press then walk with rock overhead to,
- Pole 3 – 10 chest press then jog with rock overhead to,
- Pole 2 – 10 chest press then lunge with rock overhead to,
- Pole 1 – 10 chest press then walk with rock overhead to Pole 5
Switch rocks
- Pole 1 – 10 rows then walk with rock overhead to,
- Pole 2 – 10 rows then jog with rock overhead to,
- Pole 3 – 10 rows then lunge with rock overhead to,
- Pole 4 – 10 rows then walk with rock overhead to Pole 5
Switch rocks
- Pole 1 – 10 tricep ext. then walk with rock overhead to,
- Pole 2 – 10 tricep ext. then jog with rock overhead to,
- Pole 3 – 10 tricep ext. then lunge with rock overhead to,
- Pole 4 – 10 tricep ext. then walk with rock overhead to Pole 5
Run a lap w/o rocks and then back to it for the last set.
Switch rocks
- Pole 1 10 rock press (laying on back) then walk with rock overhead to,
- Pole 2 10 rock press then jog with rock overhead to,
- Pole 3 10 rock press then lunge with rock overhead to,
- Pole 4 10 rock press then walk with rock overhead to Pole 5. Each man gladly tossed their rocks back where the next group of PAX will find them.
Then we ran forward to Pole 4, backward to Pole 3, forward to Pole 2, backward to Pole 1, forward to large picnic table area.
- Picnic table dips x 20 IC
- Picnic table SSU x 20 OYO (10 each leg)
- Rinse and Repeat
Mary
Back to flag for Aquaman’s Mary with an unusual cadence going on.
- Imperial Walkers x 17 IC
- Hillbillies x ?? IC
PAX handled a new rock for each set. We found out Aquaman picked the heaviest stone which we all suffered from especially during those lunges. Cousin IT had the lightest rock which was a treat indeed.
Great fellowship and fitness at The Collard Patch this morning. Thanks Rafiki to the Q opportunity!!
Prayer –
- Kingpin – Prayers for smooth surgery and speedy recovery
- Hot Pursuit – Continued recovery and praise for light at then end of that tunnel over the weekend.
- Levi Lutpon – Prayers
- Infured and recovering packs
- Recovery to the marathon runners from yesterday (Abu, Grammer, Tonka, Harry Potter, Footloose)
- Dr Randy Parker – Pray for family, lost battle to cancer this weekend.
Announcements-
F3/FIA – 2nd F oppurtinuty Saturday 11/11/2018 at 5:30 pm at Villa Verde