12-5-17
PAX: Herschel, Dunphy
Q: Dunphy
Given the flurry of activity on Whatsapp this morning, you would have thought we had a dozen PAX post today. However, after scrolling through the “OOT”, “It’s my wife’s day”, and other legitimate but nonetheless lame excuses, only Herschel and YHC posted to continue the tour-de-legs that we have been embarked on for a little over a week.
Warm Up: Lap around the Salem complex. SSH x30 IC, WMH x10 IC, IW x30 IC, Arm Circles x20 IC, RAC w Rubios x20 IC, Slow Wide Grip Merkins x10 IC.
Grab 40 lb sand bag for another lap around the complex, stopping for 15 sand bag squats (4 times), 20 Step back lunges, and one lunge walk lap around the civic center traffic circle (oof)…all with sand bag.
Suicide Escalator
Each exercise stop was separated by about 15 yards, but run back to start before you hit the next stop, so suicide style. Each round ended with 10 sand bag thrusters.
Round 1: 5 jump squats, 10 thrusters
Round 2: 5 jump squats, 10 HR merkins, 10 thrusters
Round 3: 5 jump squats, 10 HR merkins, 20 squats, 10 thrusters
Round 4: 5 jump squats, 10 HR merkins, 20 squats, 30 jack webbs, 10 thrusters
Round 5: 5 jump squats, 10 HR merkins, 20 squats, 30 jack webbs, 40 big boy situps, 10 thrusters
Round 6 Finale: 5 jump squats, 10 HR merkins, 20 squats, 30 jack webbs, 40 big boy situps (then work your way back down, still suicide style) 40 big boy situps, 30 jack webbs, 20 squats, 10 HR merkins, 5 jump squats, 10 thrusters
Recover, recover.
Safe travels to the PAX in Orlando and traveling on business.
December 2nd F: Olde Salem Brewing Company in downtown Salem on December 20th starting at 5:30pm.