12 PAX for boot camp and 3 PAX Cousin Eddie, Hollywood, & KleanUp (1st time) ran The Horseshoe
Fenway and Goat came late with donut holes to promo Flags for Take That Hill – Purple Heart Homes
Standard run by Callahan Einstein, Omega, Outlaw and Cousin Eddie
Warm-O-Rama:
- calf strength OYO
- side straddle hop – 20 IC
- ISP – 15 IC
- Toy Soldier – 15 IC
- Wind Mill – 15 IC
- Arm Circles – 10 forward/10 backward OYO
- Mountain Climbers – 15 IC
The Thang:
With fall sports school tryouts there's always a coniditioning test so Team PAINinsula had our own fitness/conditioning test: THE BEEP TEST: 20 yards out and back in 9 secs followed by 9 secs rest – repeat 16 times. We all made the team but some of us will need another test to get game time*happy*
Mosey on Down the road and partner up: partner 1 runs block down and back while partner 2 does exercise (rotate): 100 Merkins, 200 Squats, 300 LBC
Mosey to breezeway: 3 sets: Step up each leg (10 oyo), People's Chair w/heel touch/air press), decline merkins (20 IC) and dips (20 IC)
Mosey to Launch: low flutter (15), W (15), OUTLAW – Rosalita (15); EINSTEIN – Freddie Mercs (15); THUG – Heals to Heaven (15), GUMP – Pretzel Crunch (15); HAT TRICK – Low Dolly (15) & Airborne Mindbender – Recover Recover
Moleskin:
Intended to take the PAX to The Horseshoe but with 5 running the standard modified to Beep Test. Will need to Q next month for another Beep Test to track our improving fitness!
Callahan : thanks for taking us out!
Honor to lead this team!
The Horseshoe is next week!
Thank you Outlaw for the opportunity to Q the Finest AO in All of Cornelius!