Additional Pax present: Don King, Tony Robbins, Nard Dog,
15 Pax came out to get their week started off on the right foot. With as much running as members of the Pax will be doing in the coming weeks and months leading up to the BRR, I figured it best to do some arm work in a hedge against the inevitable runner’s arms (while still working in a few short lap runs).
WARMORAMA:
SSH, IST, Cotton Pickers, Peter Parker, Merchans, Arm Stretches, Leg Stretches.
THE THANG:
Run a lap around the Green & then find some wall.
- Decline Merchans – 15xIC
- Bulgarian Squats – 10xIC each leg
- Dips – 15xIC
- Alternating Step-Ups – 10xIC
Run another lap around the Green & back to the wall.
REPEATO Declines, Squats, Dips & Step-Ups.
Run another lap around the Green & circle up for some mid-point Mary.
- LBC – 15xIC
- Xs&Os – somewhere around 5x or 7x (after finding out these don’t work well in cadence).
- Low Flutter
- High Flutter
Mosey to DUMC, grab a paver & circle up.
- Curls – 15xIC
- OH Press – 15xIC
- Bent over Row – 15xIC
- Skull Crusher – 15xIC
- (on your 6)
- Chest Press – 15xIC
- 1 Leg Out LBC – 10xIC each leg
- WWII sit-ups – 10x OYO
Run 1 lap around parking lot.
- Curls – 10xIC
- OH Press – 10xIC
- Bent over Row – 10xIC
- Skull Crusher – 10xIC
- (on your 6)
- Chest Press – 10xIC
- 1 Leg Out LBC – 7xIC each leg
- WWII sit-ups – 10x OYO
Run 1 lap around parking lot.
- Curls – 5xIC
- OH Press – 5xIC
- Bent over Row – 5xIC
- Skull Crusher – 5xIC
- (on your 6)
- Chest Press w/ Hip Bridge – 15xIC
- 1 Leg Out LBC – 5xIC each leg
- WWII sit-ups – 15x OYO
- Hello Dolly – 10xIC
- Rosilita – 10xIC
Put ‘em up & head back to the Green for Mary.
- Heels to Heave
- Homer/Marge
- Superman
- J-Low.
Recvoer, Recover
MOLESKIN:
Fantastic work by each member of the Pax this morning as we kept a good tempo and didn’t bother to take any 10 counts or real opportunities to stop and catch out breaths. I’m grateful for the opportunity to be a part of the Davidson PAX and it’s always a pleasure to Q this great, diverse group of determined and hard-charging men. The encouragement that each individual and the entire group provides is empowering and is such a valuable resource that we get the opportunity to tap into!