April 11th, 2017 By AstroVan

After hobbling around for a couple days with a sore right foot, YHC considered giving up the Q to a more able bodied PAX member. Instead I decided to push forward and keep the running to a minimum. Since I am in triathlon training mode, I went to Ironman.com and found some circuits we could do with what we have at the Tradition AO. Here is what I found;

Start with a mosey around the church (at this point, after a bike ride to the AO, my foot was feeling so good I considered scrapping the whole plan and go find some hills to run up and down. Nope, on with the plan)

Circle Up for SSH, Cotton Pickers, Windmills, Plank Jacks, Tempo Merkins and Tempo Squats.

Mosey to Cinderblock pile and grab a block. Explain that this Station would be 15 Reps, all with block except Merkins of:
Chest Press
Triceps dips
Wide Merkins
Shoulder Press
Bicep Curl
Calf Raise
LBC’s

Pay 5 Burpees to leave station and run to other side of parking lot for the next Station. Here we do 10 Reps of:
Merkins
World War 2 Sit-ups
Squats
Lunge (Each Leg
Side Lunge (Each leg)
Plank Hold (60 Seconds)

All exercises are on your own and as many circuits as possible within the time.

Put the blocks back and mosey up to Shovel-flag. Partner up for some dynamic Mary.

Partner 1 runs around the 3 parking islands
Partner 2 does ab exercises (low flutter, pretzel crunch, dying cockroach, mountain climbers, was there one more?)

COT

Announcements
– The Shield tonight, 8pm, Hammer’s House. See Slack or MECA email for details
– Book Study, Friday, Bojangles, read Linchpin
– King Tiger 5K, first week of June
– Lots of Holy Week events at Stonebridge this week. See stonebridge.org for info

Sweaty Moleskin
– I was afraid the workout would be too easy today. I can speak for myself and say it wasn’t.
– Nice work Guinness and Town & Country for pushing the pace this morning. How many times do you see 2 guys, separated by almost 40 years lead the workout?
– Welcome Chobani! Glad the Chili Cheese Fries stayed where they belonged … It doesn’t get easier, but you will get stronger
– Thanks for following me around this morning. Great work was put in by the whole PAX!

Tradition

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