• When: 10/2/15
  • QIC: Stretch
  • The PAX: Stretch, Spot, Nails, Odyssey, On Ramp


Tour de force? Sure.

I didn’t know how many pax members would come with the threat of rain this morning but five men who could care less about the weather and some moisture came to Ironyard for another Stretch led impromptu workout.

The Condition: wet and in the low 60s/high 50s

The Thang: (all exercises with KB except sprints and merkins)
COT (at tennis court)
All 15 reps 4 count: IW, buttkicks, LAC
Suicides at the tennis courts after each bout of the following exercises beginning with 5 reps and increasing by 5 to 20 total: curls for girls, merkins, tricep curls overhead.
Hold peoples chair for 10 count x 5.

Mozy to chutes
Moving merkins one direction and then 10 lunges in place, KB swings, goblet squats then moving merkins the other direction under the chutes and then 20 lunges in place, KB swings, and goblet squats.
Hold plank for 10 count x 5.

Mozy to bleachers
Spider merkins starting at bottom of bleachers and going to top and then back down, then 10 LBC’s, flutter kicks, step-up w/press. Repeat and rinse but increase to 20 reps.
Sprint to brick wall on other side of field and back.

Mozy to wall
Peoples chair x 10 count w/KB out front, 10 count with KB in lap, 10 count w/KB overhead, 10 count with KB in lap, 10 count with chest press out front.
SLB’s w/single arm chest press x 15 each side
Peoples chair x 10 count w/KB out front, 10 count with KB in lap, 10 count w/KB overhead, 10 count with KB in lap, 10 count with chest press out front.
Rows front window seal x 10 each side then 10 incline merkins, repeat and rinse w/15 reps

Mozy to grassy knoll
6″ until everyone arrives
2-3 exercises which I can’t not recall of the life of me for the last 2-3 minutes

COT:
– check out the website for announcements

BOM

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