The Return of The Worm

The Return of The Worm

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:

The Thang:

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

COT

Moleskin:

It was great hanging with the fellas in The Gloom. This is the start of my 4^th 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.

Announcements:

Christmas Party – 12/12

F3 Football Game – Thanksgiving Day

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