17 pax showed up at CHS in effort to get better. It was convergence of sorts with 14 pax from Roost and Speedtrap taking on the halfpipe and 3 pax from Twilight doing their thing. Here’s how it went down:
Conditions:
Around 70 with less humidity
Tha Thang:
As the 3 Twilight runners took off the rest of the pax headed to the top of the hill, grabbed a block, and did the following warmup OYO.
20 merkins, 20 squats, 10 LACs fwd and back. Several ended with a few SSHs since apparently it’s not an official F3 workout with them.
Explanation of Suicide Hill Half pipe:
Start at the top of Suicide Hill closest to the softball field with 20 reps of OH block press…run to bottom of hill for 20 squats…run to opposite top for 20 merkins…return to middle for 20 LBC’s then back to top nearest softball field. Add 1 rep/exercise each lap…second lap would be 21 of each and so on…rinse & repeat until time is called.
This workout is all about “you vs you.” Push yourself by recording your “score” each month while pushing others to get better at the same time. Close to 4 miles covered by the leader.
We welcome anyone to join us on the last Tuesday of each month (next one being 9/24, mark your calendar Stagecoach) and would like to see numbers in 20s.
Announcements
Sign up for NFL Pick em. See Anthrax for details.
Rudy still needs corn hole teams for his mission trip fundraiser. Tournament is this Saturday. Please reach out to him today if you want to play otherwise he’ll need to cancel.
Thursday at Roost we will do the week 0 workout for the Iron Pax Challenge. There will be a secondary set of exercises for pax that finish early so that we push for a full 45 minutes. See the Q sheet for the future IPC workout dates.
Roost needs Qs for 9/3 and 9/10
Prayers
Tuber’s Family
BOM