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!