Conditions cooler and dry 60F
Disclaimer
No FNGs
COT/PRAYER
After week 3 of IronPax challenge YHC decided the pax needed a little break. “Mosey to block pile and grab 2 blocks” … just kidding! The pax were relieved.
Instead YHC decided to work on Abs since our arms and legs were toast from Tuesday.
The thang,
Mosey 100 yards to an open area of concrete and “grass”.
Short warm up
Then we did 1000 reps total Ab exercises …
Like this
All single count ,count each leg/movt
Flip flop the exercise after each set. Goal is to complete sets unbroken .
Plank for the 6 and all pax advance to next group of exercises together
10 sets of each exercise x 10 reps
LBCs / windshield wipers
4 sets x 25 reps
Freddy Mercs / American hammers
5 sets x 20 reps
Crab cakes / dolly
2 sets x 50 reps
Flutter kicks / gas pumps
1 set x 100 reps
Heel touches / X factors
Just to kill remaining time and kill the hips with
1 round of unbroken Arnold Fondas 4 ct IC x 10. That’s 4 different movements each leg without breaking form NOT letting leg/foot touch ground. Then flip to other side and repeat.
Jailbreak sprint 100 + yards uphill back to flag if your hips cooperate.
Count o rama
Name o rama
Announcements
Cheech 10k
Trash pickup
The Gauntlet starting w Viper
Prayers
Spoken and unspoken
Great work men!
Devo
September 20
With brotherly love,
Katniss