Conditions: 29º as 18 Pax emerged on a cold and crisp Saturday morning to not only face the man in the mirror but to partner up with a fellow Pax and push ourselves to be more than the man in the mirror.
DISCLAIMER PLUS: Traditional Disclaimer with a tag for PAX to focus on form over speed in order to maximize results. Neon took challenge personally and executed each exercise in textbook fashion.
WARM-A-RAMA: Get Bricks and move COP to corner of Rectory and Lyttleton:
SSH X 20 IC (with Bricks)
LBAC X 10 IC (with Bricks)
Merkins X 20 OYO
Burpees X 10 OYO
TTT X 10 IC
MODIFIED INDIAN BRICK RUN TO LAURENS AND LYTTLETON:
Two Lines with partner adjacent. Last pair stop and do 10 facing squats with Bricks and then Indian Run to front of line. Q called alternating Arms Up, Arms Out, Arms Wide during run. Lunge Walk last 100+ yards to Laurens. Neon reminded Q that it was an excessive distance and Q agreed.
COP- at Laurens and Lyttleton
Half Burpees X 10 IC
LBC X 40 OYO
Oblique Crunches each leg X 20 OYO
American Hammer X15 IC
MODIFIED INDIAN RUN TO HAMPTON PARK- CONTINUE PARTNER SQUATS
THE THANG: MIRROR RUN-
One partner will do the Count exercise and the other will do AMRAP of the other exercise and then swap exercises.
Corner of Hampton Park and Lyttleton
25 Merkins and AMRAP Squats. SWAP
Hallelujah Run with Bricks to Corner of DeKalb and Lyttleton:
40 Chest Press and AMRAP BBSU. SWAP
Hallelujah Run with Bricks to Corner of DeKalb and Fair:
25 Merkins and AMRAP Curls. SWAP
Hallelujah Run with Bricks to Corner of Hampton Park and Fair:
20 Shoulder Press and AMRAP American Hammer. SWAP
REVERSE THE MIRROR
Hallelujah Run with Bricks to Corner of DeKalb and Fair:
20 Shoulder Press and AMRAP American Hammer
Hallelujah Run with Bricks to Corner of DeKalb and Lyttleton:
25 Merkins and AMRAP Curls. SWAP
Hallelujah Run with Bricks to Corner of Lyttleton and Hampton Park:
40 Chest Press and AMRAP BBSU. SWAP
Hallelujah Run with Bricks to Corner of Hampton Park and Fair:
25 Merkins and AMRAP Squats. SWAP
COP: Corner of Hamton Park and Fair for the Journey Home!
American Hammer 15 X IC
Oblique Crunches each leg X 20 OYO
LBC X 40 OYO
Half Burpees X 10 IC
Modified Indian Brick Run to corner of Fair and Laurens: Continue Partner Squats and Lunge Walk last 100 Yards
COP- Corner of Laurens and Fair
TTT X 10 IC
Burpees X 10 OYO
Merkins X 20 OYO
LBAC X 10 IC (with Bricks)
SSH X 10 IC (with Bricks)
Modified Indian Brick Run back to Rectory with Partner Squats
Bricks Up and Get Blocks
BLOCK WORK:
Side Stretch Right with Block X 10 IC
Side Stretch Left with Block X 10 IC
Rinse and Repeat
Partner Block Pass. Stand Back to Back and pass the block left or right to partner
Partner Block Pass X 10 to Left
Partner Block Pass X 10 to Right
Count-A-Rama: 18
BOM: Prayers for PAX-Pothole, Wojo, Hope Solo
Coffateria: BO’s House
MOLESKIN: I cannot think of any other reason I would get up and go do the above in 29 degree temp but F3 pushes us to be better, encourage each other and push each other past our normal limits. Today, we made the man in the mirror, more than a Man! HV.
THE JOURNEY: 1.78 Miles
