4 Addl Pax Posted: Buckner, LB, SeaBiscuit & Osceola.  

32 strong men helped me start my whirlwind 40 hrs between this morning & 10pm Friday night.  Hard to believe we got all this done!  

WARMORAMA: (all IC)

SSH x12, IST x12, Mountain Climber x12, Merkins x10.

Run around back of CVS & bear crawl wall before running over to wall behind Summit.  Plank it up until everyone arrives – Right arm up, Left Arm up, Low Plank.    

THE THANG:

Find some wall for ALA – Arms, Legs, Abs:

Arms
Decline Merkins x10IC,
Dips x15IC,
Incline Merkins x10IC.

Legs:
Single Leg Squats x10IC Right Leg, 10xIC Left Leg;
Alternating Step Up x10IC,
Box Jump x10.

ABS:
Wall Sit Crunches x12IC.

Run to DUMC & grab a paver.  Plank it up until everyone arrives. 

Skull Crusher Squat x15IC
CCD on Paver x10IC
Squat & Hold w/ Curl x20IC
CCD on Paver x10IC
Squat & hold w/ Paver lateral extension x15IC
MF Peter Parker on Paver x10IC
Lying Press w/ Low Flutter x15IC
WWII Sit Up w/ Paver x10IC
Lying Skull Crusher x15IC

 

Put ‘em up and head to LNCS pull-up bars.  While running, choose a partner.  At pull-up bars, Alternating Lunge x10IC until everyone arrives.

Partner A = 5x pull ups & 5x reverse crunches (knees to chest).  Partner B = 7x burpies.  Switch.  REPEATO. 

Mosey to school building wall. 

#1 – Partner A = B2W.  Partner B = 1x lap around building, but don’t start until Partner A is in up & in position.  Switch.
#2 – Partner A = People’s Chair. Partner B = 2x laps around building, but don’t start until Partner A is seated.  Switch.
#3 – Partner A = B2W.  Partner B = 1x lap around building, but don’t start until Partner A is in up & in position.  Switch.

Circle up in Basketball court for some quick Mary.  LBC x20IC, Low Flutter x15IC, Heel Touch x15IC.

Back to wall for 2 min People’s Chair w/ Air Press x10IC for last 30 sec.

Run back to the Green for Mary (all IC):

Heels to Heaven x10
Freddy Mercury x10
W x10
Hello Dolly x10
Rosilita x10
J-Low x10
Merkin x10
SSH x10

Recover, Recover.

Moleskin:

I am amazed that the Pax did all this without any 10 counts, true airborne mindbenders, etc. – well done men!  Thank you to all for coming out this morning & sticking with it.  I am always encouraged and humbled at the opportunity to not only lead this Pax, but just to be a part of the Davidson Pax!