Let’s get it done!!

Let’s get it done!!

It was a great Saturday for the PAX to start off the first week of summer with a strong workout.  Goon asked if we going to do much running today and I answered by well….maybe.  The disclaimer was given and we were off.

COP

Lap around the track

20 Side Straddle Hop

15 Imperial Walker

10 Merkins

10 Low Slow Squats

The Thang

Run across street to church, let’s pick a rock and then partner up. Partner 1 runs to side of church while Partner 2 -perform Bicep Curls and partner comes back, flapjack and then round of Chest Presses and Tricep Extensions.

Back across the street to Olde Providence benches for 20 Incline Merkins and 20 Steps Up. Time to sweat so ran down Olde Providence to Ascent Hill.  Stopped for some Mary and Moon River enjoyed my calming inside voice (did not want to wake neighbors who were sleeping in) as we focused on the core. The fun continued from the bottom of Ascent Hill.   3 rounds- Run to top of the hill, perform 10 squats and bottom of hill, perform 10 Mountain Climbers. 

The Q was ready to move through the woods but got Q jacked as PAX was concerned about snakes so detour began.  Back to Olde Providence with Drano applauding the decision.  As we were making the turn back to the school, Drano knew what YHC’s was going to do to make the 3 miles today…I think we’re going to Harris Teeter.  Not just yet, let’s make a pit stop at the benches for 15 Decline Merkins and 15 Shoulder Presses.  We’ll it was time to get the mileage in so PAX decided on Indian Run around the campus.  Still needing a little more, finished the mileage around the track.  Time to cool down so we were off to a lunge walk and then to the wall for the people’s chair to celebrate with 90 air presses.  We’re done…   The official mileage came in at 3.16, excellent as we finished a 5K this morning.

The Moleskin

All of the PAX brought it today.  Good work by Moon River and Goon who we’re coming off of injured reserve.  Thanks to Sony who kept me in check during the Indian run so would not get carried away.  It was good to see Fugitive post this morning and enjoyed his fellowship along with Gullah and Sony after the workout.  Thanks for the opportunity to lead this morning. 

Announcements

Kettlebells next week

July 4^th – American 4miler

Please keep F3LexSC brother Cheech and his family in your thoughts and prayers