AO: Patriot
QiC: Diablo
Pax Count: 5
Pax List: Curveball, Diablo, Fireballs, HVAC, Rum Runner
FNG Count: 0
Downrange:
YHC blew out his knee at jiu jitsu on Saturday. But it was “no factor” in stopping him from his “Q” duties!
(So he got to send the rest of the PAX running stairs while he walked from spot to spot and made it a heavy upper body and Mary day.)
Warm up: SSH, SUDS Windmill, Newton’s Cradle, Peanut Picker, Arm Circles, Toy Soldier (IC, 14 count)
The Thang: Mosey to concession stand under the lights. PAX runs stairs 6 times while YHC walks to beat down spot.
Pyramid alternating two exercises:
- Merkins (2, 4, 6, 8, 10, 8, 6, 4, 2)
- Chinooks (10, 20, 30, 40.50, 40, 30, 20, 10)
PAX runs stairs 3 times
- Incline Merkins (2, 4, 6, 8, 10, 8, 6, 4, 2)
- Shoulder presses (10, 20, 30, 40.50, 40, 30, 20, 10)
PAX runs stairs 3 times
- Dips (2, 4, 6, 8, 10, 8, 6, 4, 2)
- Moroccan Night Clubs (10, 20, 30, 40.50, 40, 30, 20, 10)
PAX runs around ball field to center field where there is light for “Q” to read his Wienke.
MARY:
Plank/Sphinx - Isolation for 10sec at a time Australian snow angel - IC 14 reps Corkscrew - IC 14 reps Wide Leg situp - IC 14 reps LBC - IC 14 reps Pharoah - 15 sec, each side 2x Dying Cockroach - IC 14 reps
Mosey to start for 10 burpees
CoT: Rumrunner announced another Mud Run that he is doing with Curveball in particular. Don’t forget often announced Beer Ruck this Saturday.
Rumrunner took us out. Good to have him experience Patriot for the first time!!!