• When: 2018-07-31
  • QIC: Hoist
  • The PAX: Flipper, Drysdale, Nailpop, Saucy, Dominion, Two Star, Spirit Fingers, Escobar, Rosie, Buttdial, Rainman, Abner, Big Al, Zachias, Keychain, Upcharge, Wreck, Weewee, Joust


A wave of 20 pax surged through the latest circuit workout routine

Lexington, SC / By / July 31, 2018

My run through the west side AO’s continued today with the circuit beep test at The Surge.   I guess I should be checking attendance totals at the AO’s as The Surge represented with 20 pax!   It was great seeing that many guys out there this morning sweating with me.  I have run some version of this workout at the other AO’s but this was by far the most pax who have attempted it.  We almost ran out of blocks and we were a little cramped, but great effort was seen this morning.

Conditions: 78 degrees and 75% humidity.

The thang:

Disclaimer and mosey to the block pile.  Everyone grabs a block and goes to the side of the school and sets down the blocks by either benches or half picnic tables arranged in a circle.  I could not tell quite what they were.

COP
SSH IC x 15
Through the tunnel IC x 15

LBAC IC x 10 forwards and backwards

Workout

Circuit workout where you have an exercise with a certain amount of reps that need to be completed in a certain time period.  If you cannot complete the reps in the time period then you move on to the next exercise.

Exercise #1 – Block swings (22 reps in 45 seconds)

Exercise #2 – Merkins (22 reps in 45 seconds)

Exercise #3 – Prisoner jump squats (22 reps in 45 seconds)

Exercise #4 – Curls for the Girls (22 reps in 45 seconds)

Exercise #5 – Big Boy Situps (22 reps in 45 seconds)

If you complete exercise 5, then you rotate back to exercise 1 and start the rotation again.  Reduce the reps by 2 on the 2nd cycle.  Workout lasts for 36 minutes.

Grab your block and carry it with you back to the block pile.

Mosey back to the flag

Count-o-rama

Name-o-rama

COT

Announcements:
Sweet Baby O 5k – August 4 – This weekend

Stomp the Swamp – August 25

The Surge is helping Shawshank for the month of August with The Rock (devotional).  Get with Weewee if you are interested in leading.

Prayers:
-Lift up all unspoken prayer requests

Moleskin:
Thanks for all the Pax of The Surge for their effort.  I met a lot of new guys today and was light headed several times trying to keep up with some of them on the circuit.  Great effort again by everyone.