Pax Approved Moderate (but not easy) Workout

Pax Approved Moderate (but not easy) Workout

11 men (including 1 FNG) and a pair of 2.0s gathered at Ascent to kick off their weekend in the Carolina soup.

The Thang:

Warmup – run to track

• SSH x10 (IC) => Butt Kickers for 20 yards
• IW x10 (IC) => Butt Kickers back
• Windmills x10 (IC) => High Knee for 20 yards
• Toy Soldiers x10 (IC) => High Knee back
• Dry Docks x10 (IC)
• LBCs x10 (IC)

Dirty McDeuce

Set 1

• Wide arm Merkins (IC) x12
• Flutter Kicks (IC) x12
• Low Slow Squats (IC) x12
• Lap around track

Set 2

• Dry Docks (IC) x12
• LBC (IC) x12
• Calf Raises (IC) x12
• Lap around track

Set 3

• Plank jacks (IC) x12
• Weezy Jefferson (IC) x12
• Step Lunges (IC) x12
• Lap around track

Set 4

• Merkins (IC) x12
• Russian Twist (IC) x12
• Pogo (IC) x12 (6/foot)
• Run out to field

Field Work

• Broad jumps across field => Stop every 2-3 jumps to do merkins (increasing count, starting at 1).
• Shmosey back across field
• Broad jumps continuously across field (no stopping for merkins), then 11 start jacks
• Circle up for Jack Webb to 7 (1 merkins :: 4 overhead claps)
• Sealteam sit-ups to 10

On The Wall

Pax in People’s Chair, while each person bearcrawls in front of pax.  Rinse and repeat with Lunges

Back to the Field

Jacob’s Ladder

• backwards run one way
• 1 Dry Dock => 7 Squats

Mary

• Guantanamo
• Flutter
• Chopsticks
• Dying cockroach
• Freddie
• Dolly

COT

NakeMan Moleskin

It is always fun for YHC to make a short hop up to Area51 from The Fort and post with South Charlotte’s finest.  The privilege of Q’ing at Ascent was a special treat, and I greatly appreciate the opportunity Pelé provided, and awesome support of the pax.

FNG “Suave” had the unique honor of being pretty much named long before we got to COT.  There was something very suave about his lung walk technique in front of the People’s Chair…or perhaps several of the Pax couldn’t get the 90’s Gerardo song “Rico Suave” out of their head once they heard Suave’s real first name is Ricoe.

I look forward to posting with the Pax of Area51 again soon!

AYE!

-old bay