Weather – 78 degrees, 87% humidity, another stifling Columbia morning
Lucky #13 today for the Hammer PAX. Good group and good effort. KISS for the backblast too….
Quick mosey around the football field for a brief warmup
To the playground, partner up
Each partner does 20 pull-ups total, but rotates as follows: 1st partner 5 pull-ups while 2nd partner does 5 touch squats, flapjack and repeat until each gets to 20 total
20 iron cross
Rinse and repeat pull-ups/touch squats and iron cross
Mosey to block stash, get blocks, Cusack to end line of football field near picnic area, put blocks on ground side by side about 2 feet apart, same partners
1st partner does 10 merkins between the 2 blocks while while 2nd partner does LBCs, flap jack
Cusack 10 yards with blocks, put them back on the ground, same merkin and LBC combo
Rinse and repeat every 10 yards until you get to the other end line
Most PAX did ~12 sets of reps total down the field. This one took much longer than anticipated and was much harder than I thought it would be and it probably looks on paper. Shoulders were toast.
Cusack with blocks back to block stash, leave there for later
Brisk run to bottom of dumpster hill, partner up
1st partner starts at light post at bottom of dumpster hill, sprints up hill all the way to dumpster near Bethel Church, then back down to bottom of hill while 2nd partner does AMRAP merkins, flap jack
Same thing but with AMRAP squats
Same thing but with AMRAP LBCs
The heat, humidity, and extended hill made this one extra awful.
Another swift run back to block stash, grab your blocks again
10 block curl presses, rinse and repeat
Out of time….
Solid work by the PAX this morning. These guys always past the test with flying colors. Just wish I had more time to do more like always.
Hot Summer Night 5K this weekend, Promo’s spot
Little Mountain Half Marathon coming up in a couple of weeks
See the weekly email and Twitter for more….
BOM – Misfire