March 5th, 2020 By Steel Cannon

9 PAX posted at Rolling Stone this morning to improve their minds and bodies.  All were better for it.

5:30 hits.  Quick disclaimer and mos….wait, that car is slowing down to turn into the lot.  It is turning into the parking lot!  Might be a passporter.  Let’s plank it up and wait on him, just in case it is.  Nope.  Even better………..Life Alert is back!  (I know, he was back last week, but I missed that one.)  Okay, so now let’s really mosey.

Down the car rider circle we go.  Karaoke down the one side, regular around the turn, flapjack the karaoke down the other side of the line to the next parking lot.  Run backwards across the parking lot, around the island at the light post and circle up under the light.

Warmorama

SSH x 25 IC

Hillbillies x 15 IC  (Sugar doesn’t know what this exercise does to loosen you up.  Neither do I, but it’s fun.  I’m a hillbilly at heart.)

IST’s x 15 IC

Tempo Squat x 10 IC

Arm circles OYO

Merkins x 10 IC

Mosey to the basketball court.  Everybody grab a big-boy block.  Thanks to Manwich for grabbing one for my while I got the oversized weinkes from the back of my truck.

The Thang:

PAX line up about 10 feet from the building.  Arm length or so apart.  Put your block on the ground.  Here’s what went down:

10 Burpee block jumps (do a burpee, and on your jump, you jump the block.  Back and forth, left/right)

25 Merkins

25 ft broad jumps / bunny hops out and back

10 Burpee block jumps

25 Curls

25 ft broad jumps / bunny hops out and back

10 Burpee block jumps

25 90deg leg raises while holding plate up (Start with feet 6in off ground, keeping legs straight, bring both legs up to touch the block over your head.  That’s a rep.)

25 ft broad jumps / bunny hops out and back

Plank it up and wait for PAX to finish.  Wasn’t a long wait, we all completed close to each other.

Rinse and repeat the above one more time, with one modification.  Bear crawl out and back instead of broad jumps/bunny hops.

Note:  This was a modified 2018 Iron Pax Challenge Workout.  Of course I waited to the end to let Sugar know this.

Because the Rolling Stone Pax are son strong, there is still plenty of time left.  Let’s do something else.

10 bent-over rows with the block, IC

10 overhead presses with the block, IC

 

Line up on the school wall, almost shoulder to shoulder.  We started at the end closest to the parking lot.  First 4 Pax, closest to the parking lot have the blocks.  Pass the blocks to the left.  The last person to pass the block runs to the other end of the line to get ready to get the blocks again.  We continued this until we ran out of concrete.  Similar to an Indian Run, but with 4 blocks, and you’re sitting.  So not really like an Indian Run.  If you don’t get it, just come out sometime and we’ll do it again.  It’s fun.

 

Return the blocks and head to Mary.

 

Mary.

Low flutters x 25 IC

Crunch frogs x 23 IC

LBCs x 25 IC

COT / Announcements

None.

Prayers were lifted up for our Country.  Thanks to our Veterans.  Prayers for first responders and service men and women.  Prayers for the many unspoken prayer requests this morning.  The Lord knows what is on our hearts.

Moleskin:

Man, when I first showed up, I thought it was Respect Day or something.  Sugar, Sparky, Khumo, and Shnitzel were there ready to go!  I love it.  Kudos to you men for raising the bar, staying strong, and setting the example for the rest of us.  I hope that I’m still doing this when I get to Respect!  Props to Life Alert for taking the DRP this morning.  It’s gotta be tough to get back out there, but you gotta do it.  You’ll be better for it.  Just keep posting, one workout at a time!  Manwich, Soprano, and Ty Webb were their typical selves today and silently crushed the workout.  Glad to have Manwich back out too after his downtime battling some respiratory funk the past week or two.  Anyhow, thanks for being there for me this morning brothers.  There’s no way I was getting up to drive to Odell Primary to do that workout on my own.

Always an honor,

Steel Cannon

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