Who you calling “Old School”?

14 Pax cut their way through the humidity to post at the big church today.

The fun went like this:

After (during?) a half-hearted disclaimer, the Pax moseyed off to COP; In Cadence:

SSH x 25

Squat x 20

Merkin x 15

Run to opposite end of parking lot, Diamonds x 15 IC

Run to opposite side, Wide Arms x 15 IC

Run to opposite side, Merkins x 15 IC

Run to opposite side, find Lifting Rock. Curls x 15 IC

Run to opposite side, Carolina Dry Docks x 15 IC

Run to opposite side, count off by Twos. (This took some of you a while…)

Ones stay and do Pull-ups on playground equipment.

Twos run to far light post and back. Flapjack; Rinse and Repeat.

Run across to wall beside Life Center. Count by twos (a little better this time)

Ones – People’s Chair, Twos – Balls to the Wall. Hold for 30-ish seconds.

Flapjack. No rinsing, no repeating.

Mosey to Arched wall/astro turf courtyard.

LBCs x 30 IC.

Line up for Bear Crawl along the wall, Plank on far end.

Some ab work in between, the Rinse and Repeat.

Run across to Sweat Box for 15 Dips, 15 Derkins, 15 Box Jumps. Rinse and Repeat.

Mosey along back drive to rock pile.

Curls x 15 IC, Overhead Press x 15 IC, Curls x 15 IC.

Run back to launch for 5 MoM and we’re done.

Nothing fancy today; Pusharama to just shy of failure (or was that just me?), Pullarama same, back to Pusharama.

Moving throughout to keep up the heart rate. Solid work by everyone today. Great to see Abba and Dory back out amongst the Pax!

Moleskin

Foremost: Keep The Shore and his family in your prayers, as they await Nathan’s return home.

F3 Golf coming up fast, October 27. Register quick while spots are still available! http://f3golf.com/register/

November 4th 5k at Covenant Day

Southern Discomfort is October 21

Turkey Dash in Blakeney (2 #SFN chariots pushing kids with disabilities) Thanksgiving morning . http://turkeydashcharlotte.com/

Snowflake author