February 23rd, 2016 By KGB

7 non-fart sacking Pax gathered for their dose of beat down in the gloom

Warmorarama:

Mosey around AO

• high knees
• butt kickers
• karaoke
• soldier walk

• Grab a rock a head to the shelter
• SSH x 20
• IST x 20
• Mtn climbers x 20
• Merkins x 20

The Thang

• 4 stations

o       Overhead press
o       Curls
o       KGB twist
o       Side step twists

30 second work, 10 second rest

Repeato, next up

o       LBC
o       Scorpion dry docks
o       WW 2
o       Merkins

Repeato, then back to

o       Overhead press
o       Curls
o       KGB twist
o       Side step twists

After Tabata was completed, on to Backdraft special:

All Pax planks
–       Once a pax member drops, begin the following routine:
o       10 burpees
o       10 squats
o       10 LBCs
o       10 mountain climber

–       Repeat until last man planking drops. Put up the rocks and mosey to Mary

–       Mary
o      Freddie Mercs x 20
o       Brazilians x 20
o       LBCs x 20
o       Homer to Marge
o       Hello Dolly x 15

Moleskin:

1. Backdraft alluded that low attendance was due to a predicted low intensity workout, hope he got his money’s worth
2. BD can plank for quite some time with some fancy feet shifting technique
3. Good to see Catfish make it out as his travel territory has expanded
4. Welcome to FNG Carson now known as Fezzik, I think he is a perpetual Hate as the youngest member of the Pax

Aye,

 

KGB

 

Concord

---