PAX TEARS UP THE ASHPHALT AT THE MAUL

PAX TEARS UP THE ASHPHALT AT THE MAUL

Posted on behalf of Commish

YHC had the honor of leading 15 veteran SOB’s throughhis VQ outing with emphasis on core strength and endurance.

COP:

· SSH X 25

· Mountain Climber X 15

· Imperial Walker X 15

· Slow Squats X 10

· The Merkin X 20

The Thang – Long Mosey to Murder Horn for the following:

· Partnered up – plank & lbc’s. 20 lbc’s each X 2

· Partnered up – plank & derkins. 10 lbc’s each X 2

· Superman / Banana rolls – on VQ’s command

· Dying Cockroach on own count X 20

· Stacked Foot/Staggered Hand Push ups X12

· Plank / High Hand / High Legs / 6” flat plank X 5

· Whacky Jacks X 10 (highly considering banning this from future workouts – you had to be there to know why)

Mosey back up Murder Horn to Wall:

· People’s Chair on VQ’s command

· Run up hill – add 5 Burpees at the Top X3

· Partnered up – wheel barrel up hill – lunch steps down. X 2

Quick Mosey to parking lot:

· Suicides X 3

· Wind Sprints – 40 yards back and forth X1

Cool Down:

· Lbc’s X 20

· Crunchy Frogs X 15

· Merkins X 20

COT:

· Mud Run still has spots open. New race dates to be posted soon.

· YHC Prayer for continued strength for F3 to provide leadership and enrich the lives of others in our community.

Truly honored.

Commish