• When: 2021-09-23
  • QIC: Katniss (R)
  • The PAX: Ebert, Steamer, Honeybun (R), Deadstick (Rx2), Pupps(Rx2),Ralphie, Katniss (R), PETA


Ab Normal Q

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 

 

 

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