- When: 11/11/17
- QIC: Early Bird
- Pax: Bambino, Butterworth (RESPECT), Cable, Chestnut (2.0), Cousin IT, Duck Duck, Early Bird, Mellow Johnny
YHC knew it would be a cold work out, and figured even without incorporating, running the Pax would warm up quickly. Weeelllll, it took a little longer than I expected to warm up b/c it was really stinking cold. Anyway, after about 30 minutes the Pax warmed up, not enough for Mellow to perform his usual Hulk Hogan routine of stripping out of his shirt by the conclusion of the warm-up but we still warmed up. It went like this;
Warm up: Each for 10 reps (4 ct) in cadence
Merkins
One leg lunges
Dips
The Thang (round 1- 20-minute AMRAP)
Partner up- one partner carries 60 or 100# sandbag for approximately 150 yds while the other performs curls and overhead presses. Lifting partner couldn’t release the weight until the sandbag carrying partner returns. (the 100# bag was a Pax favorite)
Round 2 (20-minute AMRAP)
3 Full ROM Pull-ups
5 hang cleans (65-95#)
7 Dips
20 lunge steps toward pull-up station
Round 3 -Mary (15-20 reps (4ct))
Flutter Kicks, Hello Dolly’s, Reverse toe touches, LBC’s
BOM- Prayers sent for the F3ENC marathon runners.
Moleskin: Despite the blowing wind and freezing temps it was a great work out and time of fellowship. It was nice to have some newbies as well as regulars. I’m looking forward to next week already.