A strong, and seemingly eager, PAX of 17 F3ers gathered in the gloom, for a boot camp beatdown at the state-of-the-art big green gym of Harris Teeter Parking Lot at Jetton.
Here's how it all went down:
Warmarama:
Side-straddle-hop x 20
Imperial Storm-troopers x 20
Wind-Mill x 20
Push-up x 20
Long-Snapper x 10
Run to rock pile, grab rock.
Rock full curl x 10
Rock skull crusher x 10
Rock shoulder press x 10
Rock goblet squat x 10
Rock bentover row x 10
Hand-release push-up x 5
Little baby-crunch x 10
The burpee
Run hill and back
Rock full curl x 20
Rock skull crusher x 20
Rock shoulder press x 20
Rock goblet squat x 20
Rock bentover row x 20
Hand-release push-up x 10
Low flutter kick x 20
The burpee
Run hill and back
Rock full curl x 30
Rock skull crusher x 30
Rock shoulder press x 30
Rock goblet squat x 30
Rock bentover row x 30
Hand-release push-up x 15
Pretzel crunch x 32
The burpee
Run hill and back
Rock full curl x 40
Rock skull crusher x 40
Rock shoulder press x 40
Rock goblet squat x 40
Rock bentover row x 40
Hand-release push-up x 20
Big baby-crunch x 40
The burpee
Pledge Allegiance
Run back to launch.
Mary:
Elbow plank 1 minute
Dying cockroach x 20
Elbow plank 30 seconds
Beginning Temperature: 30F
Weather conditions: Cool and dry
Total Running: 1600 meters
Total Planking Time: 2 minutes
Total time: 45.00.00
Moleskins:
1. Not too much complaining and good effort by all.
2. Thanks to Outlaw for letting YHC take this one.
3. Form was emphasized.
4. Great to see Kid Rock back in action.
5. It was an honor to lead the PAX in first PAINinsula Q in 1,314 posts.