The VSF was firmly planted and 8 PAX slowly took off for a short mosey. Not sure if anyone wore a GPS watch today but I doubt we exceeded more than half a mile. YHC apologizes for nagging hamstring, so didn’t want to be running much today. Therefore, PAX were in for a high rep chest, back, and ab day with some leg workouts in the mix.
Mosey around lower parking lot loosen the legs some and get the heart rate moving slightly north.
IW x 20
Slow squats x 20
Mtn Climber x 20
Merkins x 15
Pax line up and receive instructions (for old cross fit workout). 3 stations. run to each station (15 yds or so) perform exercises. Once reps are attained do 10 burpees and run to the next station.
Station 1: 100 squats
Station 2: 50 Hand Release Merkins (crowd pleaser)
Station 3: 100 Old Timey Sit-ups (crowd pleaser) audibled to 75
Plank to get all Pax back together
Station 4: 100 Monkey Humpers
Station 5: 50 Carolina Dry Docks
Mosey to playground area for pain stations and partner up.
Round 1: Partner 1 = 10 pull ups, partner 2 = 25 dips (flapjack)
Round 2: Partner 1 = 10 pull ups, partner 2 = 25 Derkins (flapjack)
Round 3: Partner 1 = 10 pull ups, partner 2 = 30 Bear Squats (flapjack)
Round 4: Patner Derkins/Shoulder Presses (also crowd pleaser)
Mosey to wall for some Semi-Gloss/aka People’s Chair
Mosey to Parking lot for 7 minutes of Mary.
Flutter x 25 IC
Rosilita x 25 IC
Freddy Mercury x 25 IC
Heels to Heavens x 15ish?? IC
Wide arm merkins x 10 OYO
Diamond merkins x 10 OYO
Military Merkins x 10 OYO
Russian Twist x 40 OYO
Split let sit ups x 20 OYO
Started off with little mumble chatter. Maybe a bit of the Mondays, maybe PAX just focused on getting their money’s worth. The mumble chatter did begin to increase during the Hand Release Merkins, and significantly so during the 100 called sit ups.
The workout was a grind. Long and hard workout. Focused on high reps, it just took time. But by the end Pecs, Quads, Abs, should have been fried.
YHC called an audible to 75 sit ups in fear of a mutiny, however we finished up those left out reps and some during 7 minutes of Mary.
burpees after 100 squates = hard.
burpees after 50 hand release merkins = harder
Great seeing Young Love, have not seen him in months due to summer travel and conflicting workout days.
Tclaps to Gumbo, site FNG and first day back out to F3 in 2 months. YHC apologizes for almost causing the merlot to spill. The first one back is always the hardest after an extended leave.
Encouragement to all Pax. Don’t stop posting, we lose it quickly.
Tclaps to Coal Miner’s Daughter every time YHC posts at Matrix, I notice that he is incredible shape. Beasts the pull ups
Tclaps to Alf for giving me advice on taking care of Hamstring
Still some mud run open slots, if you can do it, sign up, great 1st and 2nd F.
All PAX be aware of tutoring opportunities and service opportunities this fall. See weekly email for details.
All PAX working in South Park, 3rd F Threshold starts new book this week. “Don’t Waste Your Life.” you can download the pdf for free here http://www.desiringgod.org/books/dont-waste-your-life Threshold meets Wednesdays at noon at Morrison Cafeteria (Bojangles/Donatos)