AO: Shadow
QiC: Curveball
Pax Count: 16
Pax List: Big Apple, Chaingang, Curveball, Diablo, Ditka, Dubya, GreenBean, Novocaine, Potter, Saltlick, Sasquatch, SharkTank, Team Mom, Wreck-It Ralph
FNG Count: 0
Downrange: Waffle House (Charlotte), ??? (Woodstock)
Warm up:
All IC
- 15x SSH
- 15x Toy Soldier
- 15x LSS
- 15x Low Slow Merkin (3-1 Cadence)
- 15x Mt Climber
Curb to Curb
- Butt Kickers
- High Knees
- Warrior Lunge
The Thang:
Every 5 minutes throughout the beatdown, complete five 8-count bodybuilders OYO
Mosey to benches at Seles Corner. Work done in a 3-1 cadence (3 down, 1 up)
- 15x Dip
- 15x Merkin
Mosey to lower DHS parking lot on Vanderlyn Dr. for some partner work.
Partner 1 does wall sit or balls to wall
Partner 2 does work until failure. After failure, run lap around parking lot and switch jobs with Partner 1
Collectively, partner 1 and 2 must complete the following:
- 100 merkins
- 100 toyotas
- 100 leg raises (90 degrees)
Mosey to the new, pristine, turf football field. PAX gets into 5 lines for 110 yd sprints. Rinse and repeat 2 more times (3 total)
Mosey back to AO. Finish with 15x low slow merkins and 15x low slow dips IC.
CoT:
- Sign up for IronPax
- Green Bean took us out with praise for our freedom and prayers for those who are living in unimaginable circumstances in war-torn countries.
Naked Man Moleskin:
Beatdown Poetry
New field. Almost done.
Fresh turf laid, its time to run
Break it in. What fun!