July 15th, 2021
8 supreme Pax arrived in the hot summer gloom unknowing that their legs would soon be shredded. Above average disclaimer given then we moseyed.
Warm-O-Rama: Circled up by the middle school rock. All IC 15X SSH, 10X WM, 10X PP, 10X IST, arm circles OYO, Michael Phelps OYO. Mosey to parking lot for Thing 1.
Thing 1 – Lunge walk + Exercises
Together, lunge walk about 25-30 yds, stop, 10 Carolina Dry Dock IC, cont. lunge walk, stop, 20 LBC’s IC, lunge walk, stop, 10 MC’s IC, lunge walk, stop, 10 squats IC. Recover.
Thing 2 – Greta w/ rock
Pair up, each pair grab a rock. Complete the following as a pair. Partner runs down stairs and back up other stairs then switches with partner doing the exercise. 100 curls + OH press, 200 LBC’s w/ rock overhead, 300 Goblet Squats. Recover.
Mosey together and lineup on sidewalk for 10X Monkey Humpers IC. We got about 3 cars I think.
Mary
10X Freddie M IC, 10X Low Flutter IC, 10X W’s IC, 30 sec plank hold. Recover, Recover
Moleskin / COT / Namearama:
- It’s an honor and privilege to lead the Pax. Prayers for Jimmy Buffett, Steel Cannon’s grandmother, all of those traveling on summer vaca, unspoken requests, and our military, police, first responders, and medical professionals!
- God Bless America and F3. Always show gratitude and give thanks! SYITG
Backblast, Boulder Bootcamp, Rolling Stone