June 12th, 2018 By Cupid

19 PAX including one visiting brother gathered ’round for some gut busting fun on this first week of summer vacation.

WARM UP
Run to upper lot, circle up for:
Slapjacks – 20
Windmills – 15
Hillbillies – 20

THANG
PAX grab a stone or garden paver and circle up for 30 minute EMOM (Every Minute On the Minute) Tabata 50 seconds work/10 seconds rest:
Core Killer
Star Jumps
Shelf Stocker
Mod. Plank Jack
Walk-Out Merks
WWII’s
Imaginary Jump Ropes
Bench Press
Deadlift
Peter Parkers
Mod. ManMaker
OH Lunge
Side Jump Over Rock
Pointers
Merkins on Rock
Hi Knees
KGB’s
Broad Jump
J-Lo’s
Twist Push Outs
Diamond Merks
Mt Climbers
Thrusters
SPRINT
Flutter Kick
Skull Crushers
Plank Up and Downs
Curls
Goblin Squat
Freddie Mercs

MARY
Cool Down Run Around ASEC Parking Lot
Repeat EMOM 50 Seconds Work/10 Sec. Rest for:
Left Arm Plank
Right Arm Plank
Front Plank
Leg Raise

MOLESKIN
This was a perfect morning…cool and breezy…for a 30 minute Tabata-style beatdown. The 10 second rest period was barely enough time to reset for the next movement, so everyone was pretty wrecked by the end. Simple exercises became extremely challenging, like broad jumps or squats. Q saw many an arm shaking on the planks, including his own, a good sign of muscle fatigue. That which does not kill us…..

Happy Birthday to GrandMaster, who only has nine more years before Respect. We welcome Triple Threat, visiting PAX on a road trip from the Republic of Texas. And a hale and hearty “Good Luck” to Yeti, who begins his official journey into the Air Force Academy, heading for In-Processing Day later this month. We know he will make us all proud, especially Mr. & Mrs. Skinner. Speaking of the Mrs., thanks for loading Q’s garden stones back in the car, which Mrs. Phidip does not yet realize were sacrificed for this morning’s workout. FireChicken, take note, garden stones are the quickest path to big guns. Also congrats to KGB on his first triathalon 10 days ago…and for an age group podium finish at that.

Thank you all for showing up and letting me lead such a group of outstanding individuals.

Aye,

Phidip

Concord, F3-MECA, F3Concord