• When: 2018-05-31
  • QIC: Hoist
  • The PAX: Wayward Son, Iron Mary, Boucher, Cramps, All 9s, Cooter, Penny Tax, Honey Boo Boo, Stalker, Slumlord, Irrev,

Just a few swings, merkins, squats, curls, & high pulls at The Hollow

Twelve Pax did the harder thang and pushed through some circuit interval training.  Good music, great camaraderie, and a little sweat was on display this morning.

Conditions: 73 degrees and 95% humidity.   But there was no rain!

The thang:

Disclaimer and mosey to the block pile.  Everyone grabs a block and goes to the courtyard.

SSH IC x 15
Through the tunnel IC x 15

LBAC IC x 10 forwards and backwards


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 (25 reps in 45 seconds)

Exercise #2 – Block merkins (25 reps in 45 seconds)

Exercise #3 – Prisoner jump squats (25 reps in 45 seconds)

Exercise #4 – Curls for the Girls (25 reps in 45 seconds)

Exercise #5 – Block sumo high pulls (15 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




Carolina Reaper full and half marathon – July 14

Fia & 2.0 workout – June 16

Shawshank 4 year Convergence this weekend

-Prayers for Cramp’s Co-workers mom & All 9s friend’s mom is on hospice after battling cancer & family of Marvin Derrick who just passed away

I am wiped out typing this so I am hopeful the Pax had a good workout.  Every pax did between 1000 & 1200 reps of the above exercises today.  That is a lot of reps for 36 minutes.  Tclaps to all.

The last time I did this routine, there was no music so hopefully the tunes added a little to it.  Great group of guys out this morning.  As always, thanks for the push!