7 PAX for a wet workout and Coffeeteria afterÂ
Never ever known who and how many will show in the GLOOM when conditions are dark and wet. This Q is grateful for the 6 PAX (3 in clown car) who rose from fart sacking, accepted and showed 👊🏼
Here’s about how it all went down
Pledge of Allegiance (thanks to Holiday and Deep Dish for bringing the ceremonial The General shovel flag 👍🏼) to The General shovel flagÂ
Warm O Roma – SST IC X 20, arm rolls both forward and reverse, neck rolls both directions, IST IC X 15, windmills slow IC X 10, long snapper IC X 15, toy soldiers IC X 15. Mosey to the snack shack
Covered ground – 3 sets of: bench dips X 15 count, bench step-ups OYO X 15, and inclined Mericans X 15 count (last set tapered to 12). Mosey to front rock pile (along Westmoreland)
Rock Pile Work – grab a rock for: 30 curls varying of 10 low, 10 high, 10 regular. Then a ladder of: 20, 15, 10, 5 overhead presses which after ran the hill to the stop sign and back. Sumo squats IC X 10, side lunges X 5 each side, regular squat slow IC X 5. Skull crushers X 10 count. Rocks back and Mosey to snack shack.
Covered ground – on your six for 30 LBCs. Mobility Moment of lower back twists for 5 seconds hold. Mericans X 10. Mericans X 5. Mosey to launchÂ
Recover, RecoverÂ
Announcements – Neck of the Woods Adventure Race. Please check social media or get with 9 Lives for detailsÂ
Prayers – Sean (friend of a friend of PAX Holiday) dealing with alcoholism likely from mental health/depression. Great reminder to reach out to those for a mental check!!! Brian’s family (friend of PAX Little Professor) and PAX Gump. Both families dealing with loss of dear loved ones. Those in harms way and already impacted by Tropical Storm DebbyÂ