7 is the magic number

7 is the magic number

Pax of 21 Got their Monday started of right with a beatdown with the magic number 7.

Warm-up:

Mosey to the front of the school along the way we did karaoke, backwards run until we hit the front.

Circle up:

SSH x 25 CI

MTC x 20 IC

Heals to Heaven x 20 IC

SSH x 20 double time

The Thang:

Mosey to the back side of the teachers parking lot to the 7

For 10 minutes we did as many rounds as we could complete

7 Clap Merkins

7 Knees to hands jumps

7 Squats

7 Burpees

7 Dips

7 Plank Jacks

80/100 yard run

The Pax completed 4 to 5 rounds.

Mosey down to the lower football field.  When I came out to do some scouting on Sunday I found a 3 person football sled and a good hill the HS XC runners use.

We broke off into groups of 3.  Each group had to push the sled 20 yards and back.

The rest of the pax did the following.

Run the hill (about 100 yards down and back)

7 Derkins

Run

7 MTC

Run

7 Burpees

Run

7 Canoes,

Run

7 Step ups

Once everyone finished the Blocking sled we did some planking to recover

We did another round minus the sled.

Once we finished that we heading back to the parking lot.  We finished with 20 seconds to spare.

Moleskin:

What a workout today.  I don’t know about the rest of the Pax but my legs are feeling in already.  So I sent an hour on Sunday at CMS trying to find some new areas and come up with the workout plan.  I hope everyone liked it. 🙂  The Blocking sled took me back to those HS days, I remember now why I hated it some much.  Not sure how much Shop Dog like it.  I am pretty sure I saw him spilling the merlot or bourbon from the weekend.  We had an FNG (Ray Noonan) just move her from NJ 3 weeks ago.  Found out about F3 from the Lawson neighborhood website.  Ex-Football Center, lost 150 lbs last year.  Moneyball said he missed his Greensboro F3 buddies/sisters.  Frack was back from NY with bald head.  Must have been a rough trip.  It took Bottle Cap a little bit of time to get going this morning, once he got going he crushed it.  Damascus is fired up to do the next Spartan race.  Gerber blew by everyone on the way back to the AO.  We had a couple of our regulars stay in the fart sack this morning.

Announcements:

Spartan Sprint – Sept 10 – Ft. Bragg

Spartan Beast – Oct 29 – Between Charlotte and Columbia

YMCA Event at Camp Thunderbird – Contact Posse for the details or website