Conditions warm but cooler, dry
No FNGs
Disclaimer
COT/PRAYER
This was my first time at Jumanji and was glad Columbo showed up early to show me around campus. The pax were worried that YHC was going to Q a repeat of Iron pax wk 0 workout but YHC quickly put that to bed. Great bunch of guys there and work was done.
The thang,
Warm up
SSH 20 IC
TTT FULLY ERECT TINKLE STYLE 11 IC
MICHAEL PHELPS 10 IC
SQUATS 10 IC
IMP WALKERS 10 IC
Mosey to speed bump across parking lot
5 cones set up every 4 parking spaces from speed bump
Bag (pick your bag 70lb or 33lb)moves to 1st cone and exercise done then bag returns back to next pax until all have gone. Pax waiting do certain exercises
1. 10 squats with bag. All waiting pax plank rolling Bball down the line and back. With 7 pax lots of plank time.
10 burpees
2. 8 squats with bag. all waiting pax merkins passing Bball 1 merkin first hand on ball(staggered) , both hands on bball,then other hand on bball move it down the line.
8 burpees
6 squats with bag. all waiting pax BBSU passing Bball down the line 1 BBSU with ball
6 burpees
4 squats with bag. All waiting pax alt lunge leg. Pass bball down line for 1 lunge press each leg before passing ball.
4 burpees
5. 2 squats with bag. All waiting pax squat when bball reaches pax
Then squat and OH press
2 burpees
The pax burpees were less energetic after lunges and squats.
Lots of reps waiting for your turn on bag carry so YHC reminds pax to slow down and concentrate on form.
Just enough time left so….
All pax runs suicides to each cone and back to speed bump. All pax remain planking until all pax suicide to bag and back.
YHC left Jumanji with gifts ,4 large terracotta pipe sections to take back to my home AO -The Stand. Thanks?
Great bunch of guys.
Announcements
IronPax week 1 starts September
911 Run For Our Troops(F3 Knockoff working on this)see strictly running website for information and registration support this local event and raise money.
https://www.runforourtroops.com/
Prayers
Tough Guys Dad and loss of a friend
Handlebar travel mercies with family, good weather safety, sanity.
All spoken and unspoken
Your brother,
Katniss