Keep the heart pump’n

Keep the heart pump’n

Six PAX show up to the AO to get the burn on!  Gameboy shows up with an FNG cause he just doesn’t want to keep all the pain to himself….good move!  The FNG’s keep pouring in and that is great to see.  Let’s get it started…

Warmup Hairband mile around parking lot.  Everyone circle up for a little pain…

COP: (Circle of Pain)

• Side Straddle Hops (SSH) x 30 IC
• Imperial Walker (IW) x 20 IC
• Low Slow Squats (LSS) x 40 IC
• Scissors x 15 IC (up/down motion)
• Scissors x 15 IC (left/right motion)
• Merkins x 10 OYO

Mosey to the AO track for a little D, D, D, Dora 1…2….3!  Here is how it went down…

The Thang:

Teams of two partners worked together to reach cumulative exercise goals of 100 x Merkins, 200 x Little Baby Crunches (LBC’s), and 300 x LSS.  P1 performed as many reps as possible while P2 ran one lap around the track (1/4 mile).  Flapjack until team goal is reached. Exercises are a top-to-bottom of body progression.  Each team easily got in 1-1/2 miles on this one alone.  But…not done yet…must.  keep.  going.

More Pain:

• Crunches (from back position, raise upper body to 45° and hold until QIC stops)
• More crunches while PAX took turns to a 10-count each.
• Lunges x 50 yards
• Karaoke (right over left leg) x 50 yards
• Karaoke (left over right leg) x 50 yards
• Hallelujah lunges x 50 yards

PAX lined up for an Indian run to the bus lot…the long way!  From track past field house, around back ball fields to lot (more than 1/4 mile).  At bus lot…time to…

• Shred the Cheese (similar to weave the cheese, but do side to side karaoke thru each bus lane)
• Mosey back to flag…and…DONE!

COT:  (Circle of Trust)

PAX gathered up around flag, our normal place of closeout.  A little Name-o-rama and Flashcard took us out in prayer.

Moleskin:

PAX is getting better and better with recovery…the cardio is definitely helping, although sometimes not fun in the moment.  A new FNG (Mason W.) shows that the PAX is getting out there inviting guys to join us…keep it up!  Guys are showing up to get stronger and faster, while having vital fellowship in the process.  Still look forward to continue the growth and building a solid group of guys who are tired of settling for the easy road.  Let’s continue to push each other!

Next post Wednesday 01/20/2016 at 6:00am sharp…a quick 40 minute workout.

Thanks PAX for allowing me to Q.

-Flashcard