Weather Conditions: 72°and 95% humidity
7 PAX made the smart decision to close out the work week by shedding a little bit of sweat. YHC did not possess enough markers to complete the set up, so various items from AO were used. Work was done, and everyone got better. As for the workout, here is how it went:
Disclaimer and Prayer
Mosey around the Parking Lot and circle up at the lower level
COP
▪ SSH x25 IC
▪ Imperial Walkers x20 IC
▪ TTT x 15 IC
▪ Windmills x10 IC
Mosey to the base of the hill on Fort St.
Cone Ladder
▪ Begin at the Baseline – Run to the Marker
▪ 1st Marker – x1 Merkin
▪ Back to the Baseline – x10 Iron Crosses
▪ 1st Marker x1 Merkin, on to 2nd Marker x2 Merkins, back to 1st Marker x1 Merkin
▪ Back to the Baseline – x10 Iron Crosses
▪ Repeat Steps and add 1 additional Marker each set (3rdMarker x3 Merkins and so on)
▪ X10 Squats each time you come to the Reflective Vest Marker (Between Markers 3 & 4)
**Exercise Totals: x91 Merkins, x60 Squats, x60 Iron Cross**
The Pax were fast so we did another variation
▪ Run to each progressing Marker (1-6) doing assigned Merkins
▪ X10 Squats at the Reflective Vest
▪ Progress back down from 6-1 doing Merkins at Markers
▪ X10 Squats at the Reflective Vest
Parking Garage Round
▪ Mosey up the Steps
▪ X10 Merkins at the top
▪ Alternate Lunge, Lunge, Broad Jump to the Midpoint
▪ X10 Burpees
▪ Alternate Lunge, Lunge, Broad Jump to the end
▪ X10 Merkins
▪ Down the Steps
▪ X10 Squats at 1st Intersection
▪ X10 Gas Pumps at 2nd Intersection
▪ X10 Monkey Humpers at 3rd Intersection
▪ Bear Crawl out of the Parking Garage up the hill
Find a spot on the grass for Mary
COT
Announcements
▪ Iron Pax Challenge going on
▪ 09/21 – 9/11 Challenge
▪ 10/01 – New AO at Beechwood Middle School
▪ 11/19 – Cheech 10k
Prayer Requests & Praises
▪ Rocking Chair’s Wife’s friend has a medical concern
▪ Hawk’s father has a medical concern, prayers for mother as well
BOM