December 1st, 2017 By Hop Hunter

9 strong willed men showed up this morning with uneasiness of what the VQ beat down would bring. Being the recipient of several past beatings at the courtyard, the VQ introduced PAX to THE WALL. Disclaimer given followed by a short mosey:

Warm up:

SSHX20 IC
MerkinsX20 IC
cotton pickersX10 IC
shoulder circles oyo

Mosey to courtyard

The Thang:

Step ups/ wall jumpers
15 step ups, bear crawl to brick wall, 10 jump overs, lunge walk back, repeat 3x. couple of bruised shins

Calf raises/high knees
20 calf raises on small wall, 20 high knees, repeat 3x, feel the burn

Plank killers
10 merkins, 10 plank jacks, 10 mountain climbers, 30sec plank, repeat 3x no breaks (single count) whooooo!

Mosey to parking lot for suicides:

Traditional suicides to all lines, other side repeat as follows with backwards run to line:
Curb – 5 merkins
1st line- 20 squats (10 on return, all lines)
2- 20 mountain climbers
3- 20 CCD’s
4- 30 LBCs
Kudos to Kojak for fighting thru hand injury to finish!

Partner up:
Complete 10 push ups while partner planks, vice verse until 100 total

Complete 10 squats while partner in chair squat, vice verse until 100 total

Mosey to cars

Mary:

low flutter x20 ic
low dolly x20 ic
mason twist x20 ic
WW II x20 ic
Shoulder taps x20 oyo

VQ showed his rookieness and had 3 minutes left, group finished strong:
Talladega – trunk twist
Kojak – Freddie mercury

RECOVER!

COT

It was an honor to challenge and lead these men today. Thanks for giving me the opportunity and great work by the PAX!

 

The Dawg House

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