Stay with me

Warm Up

Mosey to the streetlight and back

YHC demoed all the exercises and gave tips on proper form to make sure they were performed correctly. We did 5 reps of each one in a controlled fashion IC. Then it was on! We moved quickly through each circuit to keep the heart rate up. As the Q, I love being able to control the tempo of the workout by doing the exercises in cadence. You also keep the PAX together, and hearing everyone count the reps helps you get through them. Aye!

The Thang– All exercises in cadence

American Swing x 5

Thruster x 5

Up Down High Pulls x 5

Squat Jumps x 5

American Swing x 5

American Swing x 10

Thruster x 10

Up Down High Pulls x 10

Squat Jumps x 10

American Swing x 10

Right Arm

Russian Swing x 5

Clean x 5

High Pull x 5

Snatch x 5

Russian Swing x 5

Left Arm

Russian Swing x 5

Clean x 5

High Pull x 5

Snatch x 5

Russian Swing x 5

Right Arm

Russian Swing x 10

Clean x 10

High Pull x 10

Snatch x 10

Russian Swing x 10

Left Arm

Russian Swing x 10

Clean x 10

High Pull x 10

Snatch x 10

Russian Swing x 10

Lawnmower Row x 10 each side

Superman Merkins x 10

Lawnmower Row x 15 each side

Superman Merkins x 15

Lawnmower Row x 20 each side

Superman Merkins x 20

Cool Down

Mosey to the streetlight and back

Prayer Requests: Pick Six, YHC’s brother and pops, The Situation’s friend, others that I cannot remember since I forgot to press record on my phone

Announcements: BoydLeeBeatdown is moving locations this Saturday to Paramore Park. YHC has Broga at 0615 followed by the beatdown at 0700. BoRun Saturday at Boyd Lee Park.

Moleskin: I did some heavier squats with Grammar on Monday at the gym, which created some serious soreness in my legs, and then the Iron PAX Challenge yesterday made them worse. Even though my legs were telling me to leave them alone, I knew the best way to break up the soreness was through activity. Less intense activity but nevertheless activity. In disclosing my soreness to Grammar on our warmup mosey, he asked if I was going to take it easy on the legs today. My answer was no because my weinke had a circuit that involved several types of lunges and thrusters but once the workout started, I modified my plan. We ended up taking it easy on the legs. I think everyone got their monies worth though. The Closed Hand said at one point, I thought it was 6:15 like 30 minutes ago. Ha I couldn’t imagine how he would’ve felt if we did the circuit I had planned, which involved Side Step Curtsy Clean Lunges, Cossack Thrusters, and Single Leg RDLs. I’ll save those for Saturday. Come get some!