• When: 2019-09-13
  • QIC: Coon Dog
  • The PAX: Soaker, Rocking Chair (R), Argyle, Ken Doll, Hawk, Forest, Coon Dog


Various Marker Ladder

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