PAX: Ducktales, Geek Squad, Ohms, Speed Bump, Prosciutto, Whittler
AO: Lions Den
Humid. Fall weather awaits.
Brisk warmup lap followed by SSH, Imperial Walkers, Windmills, Imperial Walkers and more SSH – all IC.
Borrowed this first part from the first week of the Iron Pax Challenge
Pax lined up across the track leaving space for our running friends
Completed 50 squats, 40 LBCs, 30 merkins, 20 Bonnie Blairs, 10 burpees, 400 meter run
then another 50 squats, 40 LBCs, 20 merkins, 15 bonnie blairs, 10 burpees, 400 meter run
then another 50 squats, 40 LBCs, 20 merkins, 10 bonnie blairs, 10 burpees, a late pax ran 400 meters while the rest prepped for the next part of the thang and held plank (some held plank better than others and Ducktales made sure they knew it)
Lap finished and we proceeded to the newly named “Daniel-sans.” At the base of the stadium steps (track level) we put our hands on the brick wall and did high knees in a “1, 2, 3, hold” count (think Karate Kid folks). The hold = one second. 30 seconds on, 30 seconds off for 5 minutes.
We moved to the base of the stadium steps (step level), lined up and did burpee box/step jumps. Each round we increased the burpees and number of steps up to 5.
Back to Daniel-sans! 3 more minutes
5 MOM – boat canoes, box cutters, American Hammers
There wasn’t much time spent in the COT today. The Pax and YHC were gassed.
One Pax was late and was administered a “catch up” lap. Props to said Pax as he took it without complaining.
Scenic City Mud Run this Saturday
Memphis Growruck 9.21.18 thru 9.23
No Beast Ridge 9.3.18 we will converge at Chickamauga Dam park 7-8am, Kodak on q