- When: 09/12/2019
- QIC: Gamecock
- Pax: Duff, Gamecock (RESPECT), Ma Bell, Novocaine, Rafiki, Slim Jim (DOUBLE RESPECT), Strokes, Wimpie, Yellow Brick
9 Brave souls were at The Rush today!!! 6 doing the regular Thang, and 3 (Ma Bell, Rafiki, and Duff) doing the Iron Pax Challenge. However, even with all that chaos going on around the track; we still didn’t have any Mayhem!!!
WARM UP
2 x mosey around the track
THE THANG
Tempo Mile – 4 laps (hard in straights, mosey the curves if needed)
8 x 220 around the track with Upper body work x 10 reps after the odd numbers, and abs x 30 reps after the evens
4 x Colt 45’s (120 yard sprints and recover within 45 seconds)
1 x lap cool down
Back to the Flags
THE IRON PAX CHALLENGE (All done with cement block)
10 burpees with block going over head
20 overhead presses with block
30 swings with block
40 goblet squats with block
50 merkins on the block
Run 4 x laps
Repeat all block exercises above
Run 3 x laps
Repeat all block exercises above
Run 2 x laps
Repeat all block exercises above
Run 1 x lap
DANG !!!!!
BOM
Rev. Steve Harding of Oakmont Baptist and family
PAX looking for jobs
PAX still recovering from BRR
ANNOUNCEMENTS
100 Man Dinner – Oct. 17
MOLESKIN
Sometimes it is good to have a little Mayhem in your life!
See you next Thursday!!!
Peace out,
Gamecock