• When: 2019-04-18
  • QIC: Dominion
  • The PAX: Wee Wee, Drysdale, Abner, 2 Star, Saget, Net Zero, Dominion

7 Pax avoid Ghosts

Not a Pro

Mosey to front of School

Warm up with Ghost Count Cadence
YHC counted the first cadence out loud (1, 2, 3) and the Pax replied with 1. After that, the goal was to finish the rest of the reps as a group, with a silent cadence. If completed properly, we move to the next exercise, if not, we introduce a punishment exercise.

SSS x 15 in Ghost Cadence
The Pax were nervous, but all finished at the same time

Mosey to side of the school
TTT x 15 in Ghost Cadence
The Pax are getting the hang of this and all finished at the same time.

Mosey behind the school near basketball courts
Imperial Walker x 15 in Ghost Cadence
As a group, we didn’t do this one right. Punishment exercise of 2 sprints on the court.

Mosey to blocks, then set up 11s in the courtyard by the loading dock
OH Presses on the block side
BBSU on the non block side

CFG on block side
Squats on the non block side

Return Blocks

Mosey to the basketball courts for two more sprints

Head to the Picnic Tables behind School
11 Chair Step Ups
11 Dips
Rinse and Repeat

Mosey to the basketball courts for two more sprints

Mosey to the rubber playground for Mary Callout

Drysdale – Flutter Kicks x 15
2 Star – Heel Touches (see Moleskin)
Wee Wee – 25 LBCs
Abner – Box Cutters x 15
Net Zero – BBSU x 15
Saget – Russian Twist x 25

Mosey to the side of the school near parking lot
11 Merkins OYO

Mosey around the loop, up to the Sign, down to the Circle
11 Merkins OYO

Mosey to the Shovel Flag


Cross Ruck Tomorrow at River Bluff

Pax Spouse
Saucy’s Family

5 also showed for SL this morning

YHC had 2 versions of today planned. After SL, it was decided the goal was to incorporate the version that got the Pax 2 miles. We ended up just over that at 2.1 miles.

The Ghost Cadence seemed to work well. YHC plans to incorporate it in his 1 Year Anniversary Q in May

2 Star called out Box Cutters in Honor of Rec, since he didn’t show today (Unbelievable)

Wee Wee surprised us in Mary with the LBCs