10 PAX braved the ice and sack of fartness.
Warm up:
Jog through parking lot to Franklin Ave. doing High Knees, Butt Kickers, Karaoke, Goose steps, lunge walk
Jog to Carolina Courts parking lot
Circle up: (Carolina Courts parking lot)
SSH x 20
Hamstring stretch
Walkouts x 5
Merkins (8 wide, 8 regular, 8 diamond)
Go inside Elite Fitness which was prearranged for our workout this morning
The Thang: (Elite Fitness)
10 stations
Sled push n pull on floor 100lbs (approx. 30 yds)
Big rope thrusts
Jump rope – 100 count
Squats on machine (135lbs) -10 reps
Power clean with half burpee – 10 reps
Bench press hold with leg ups – 10 reps
Pull ups – 10 reps
Sit ups or inverted sit ups – 10 reps
35 lb dumbbell overhead press on inclined bench – 10 reps
40lb kettlebell get ups from knees with overhead press – 10 reps
One man per station, then rotate through entire circuit.
Repeato!
Short Jog to Mary (Coal Train)
No time for Mary. Count off & morning prayer in COT
Moleskin:
- Ten faithful Pax gathered on a gloomy, 30 degree winter morning at Coal Train for a hump day beat down at the gym.
- Many thanks to Philip Ritchy, owner of Elite Fitness for allowing us to use the new facility for our morning workout. Q set up ten workout stations which worked beautifully with ten Pax members and rotated to each to make a complete circuit. Very little rest between stations and planking if waiting on next station made for a most challenging morning. The two minute break between circuits was most welcome. A good sweat was had by all.
- Pax officially named our FNG Luke Hurlbut (Ma Bell’s son), “Captain America”. He’s one of the few “ triple hates” in the Concord F3. A welcome addition!
- No time for Mary since we did two complete ten station circuits at the gym.
- Thanks for a great workout and allowing me to lead today!
Moleskin faithfully submitted by Total Package 01/14/15