8 Pax gathered on our Nation’s birthday to give our sweat, tears, and some mild whining to honor those before us in our history that gave us this great land of freedom and opportunity through sacrifice.
Mosey to BELK LOT
SSH x 20 IC
Merkin Dogs x 10 IC (Merkins ending in downward dog- blends some strength with stretching)
Reverse INDIAN RUNs – Oh yeah PAX got focused real quick. Lead man takes off with AYG and runs until he catches up with back of train. COMPLETED 2 full cycles of this.
Mosey back to the AO lower lot for:
THE THANG
THE DIRTY DOZEN- 12 exercises listed below done in sets of three. PAX does a 660 yard lap around AO after each set of 3
IST squats x 12
WALKING DERKINS on tractor tire( start at 1200 and go CW around the wheel with feet on tire until back at 1200) These are pretty much awful and you can thank Total Package for this gift
Core Killers x 12
TAKE A LAP
AS x 12
Merkins x 12
Rock Hoppers x 12
TAKE A LAP
Lunges x 12
Scorpion CDD x 12
V Ups x 12
TAKE A LAP
Jump squats x 12
Diamond Merkins x 12
Rockers x 12
TAKE A LAP
RINSE AND REPEAT ABOVE UNTIL MARY
MARY
LBC x 20
PLANK with knee to chin, RT elbow, LT Elbow, etc
MOLESKIN: What a great day to give thanks for our freedoms brothers. We have much to be thankful for and let us never forget how blessed we are to have been born in the land in which we call home. It comes at a price every day and must always be defended. Peace with all PAX this holiday and safe travels and happiness.
HAPPY FOURTH OF JULY