11 SOBs stepped out of their cars this morning for a pleasant surprise, the return of The Worm. The Worm is a long standing member of the PAX and an institution in Ballantyne workouts. Over a year ago, he suffered a knee injury and never fully recovered after his surgery. Last Friday he join the SOBs from a few drinks and we encouraged him to join us at Foxhole on today.
The air was cool and the pain was brought. Here’s what we did:
COP: IW X 20, Around the World X 10 each direction, Halo X 10 each direction, Diamond Merkins on bell X 10
KB Ladder – 1 Burpee, 2 Goblet Squats, 3 two handed swings
Each set, add 1 to the burpee, 2 to the goblet squats, 3 to the two handed swings. 10 Sets
Mosey over to the monkey bars and partner up;
Partner 1 – 10 pullups and 20 Merkins; Partner 2 – upright rows, flapjack
Partner 1 – 10 burpees and 20 Merkins; Partner 2 – clean and press (one side), flapjack
Partner 1 – 10 pullups and 20 Merkins; Partner 2 – clean and press (other side), flapjack
Partner 1 – 10 burpees and 20 Merkins; Partner 2 – tricep extesion, flapjack
Partner 1 – 10 hanging leg raises; Partner 2 –2 handed Swings, flapjack
Mosey over to the short wall
Place bell in lap for slow dips in cadence X 5; dips X 15 in fast cadence, Place bell in lap for slow dips in cadence X 5, dips X 15 in fast cadence
6MOM – PAX Choice
It was great hanging with the fellas in The Gloom. This is the start of my 4th week back in The Gloom since my injury and today’s workout reminded me that I have a very long way to go to get back to my normal self. I’m back on Q again tomorrow at Bagpipe. Hopefully The Worm can make it there too.
Christmas Party – 12/12
F3 Football Game – Thanksgiving Day
Joe Davis Run – Sign-up or Donate.
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