• 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.

COP
SSH IC x 15
Through the tunnel IC x 15

LBAC IC x 10 forwards and backwards

Workout

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

Count-o-rama

Name-o-rama

COT

Announcements:
Carolina Reaper full and half marathon – July 14

Fia & 2.0 workout – June 16

Shawshank 4 year Convergence this weekend

Prayers:
-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

Moleskin:
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!