PAX– Blindspot, Charlattan, Zebra, Manti, Space Jam, Commodore, Double Humpee, Tollbooth, Herschel, Ari Gold, JV
QIC– Blindspot
11 PAX made it out to end the week with a beat-down and sweat-fest! (Including 4 for some pull-up/cardio EC) Not sure if it was the humidity or the workout responsible for everyone being drenched….
Warm-up
Lap around entrance and loop, circle up for: 35 SSH, 15 Rubios, 10 WMH, 10 Abe Vagotas, 20 Imperial Walkers, 20 AC/20 RAC *All done IC
Mosey over to VA Western
Thang- Merkin/Squat Pyramid
Pretty simple, pretty painful. PAX does a set of merkins and squats, then heads down steps, across sidewalk parallel w/ Colonial Ave and back up other steps to start. Core exercise until all arrive.
Round 1- 10 Mountain Merkins/10 Squats -> Take lap -> Flutter Kicks
Round 2- 20 Alt-touch Merkins/20 Squats -> Take Lap -> Plank
Round 3- 30 Hand-Release Merkins (ouch) -> Take Lap -> Box Cutters
Round 4- 40 Standard Merkins/40 Squats -> Take Lap -> Low Squat Hold
Round 5- 30 HR Merkins/30 Squats -> Take Lap -> LBC’s
Round 6- 20 ATM’s/20 Squats -> Take Lap -> 6-inch hold
Round 7- 10 MM/10 Squats -> Take Lap -> Big-Boy Sit-ups
Mosey back to parking lot
Mary– Dealer’s Choice
American Hammer, Floppies, Freddy Mercurys, Leg Lifts, Box Cutters, Penguin Crunches *all done for varying reps IC
Recover.
Count, Names, COT
Announcements
*If interested in McAfee’s Knob run on Labor Day let me know. Talk of two groups going, one beginning alittle earlier so all reach top for sunrise. Sure to be a good time!
Great work today men, everyone pushed the limit this morning, honor to lead!