• When: 2017-11-30
  • QIC: Abby Wambach
  • The PAX: Dufresne, Timber, Bolt, Neon, Skipper, Flight Risk, Lizard Man, Mayhem, Stats, Snookie, Shrute, Abby Womback, Weed, Big Load, Sacajawea, Cornwallis


40 degree morning. Clear skies, no excuses….


FNG’s- no new today

-Mosey around tennis courts to Pantheon circle up
-Side Straddle Hops x 25 IC
-Imperial Walkers x 25 IC
-Woodchoppers x 25 IC

-Arm Dips from Bench x 20, then Step-ups on fountain 10 each leg

-Run 1 mile Fair, Greene, Lyttleton block.- individual exercises while waiting for Pax at Fair/Greene and again at Lyttleton/Pine. (SSH, Imperial Walkers, Arm Circles, Mercans). Beads of sweat rising steadily….Run back to Tennis Courts.

-Core work- American Thor- Ascending BB Sit Ups & LBCs 1-2, 2-4, 3-6, 4-8, 5-10, 6-12, 7-14, 8-16, 9-18, 10-20.(55 sit ups & 110 LBCs). Much mumble, grunting and groaning….

-Blocks- 3 sets of Descending reps- 15-10-5 OH Press, curls, bent over row, (1 Kettle Bell for good measure) then Bear Crawl Block Drag back to fountain.

– Plank sequence- (high, low, high, low, starfish R, starfish L, low, high)

-Lunge walk back to flag.


Count-O-Rama- PAX 16

Announcements- None.