QIC: Clothespin
Date: 09/14/2019
PAX: Deep Dish, Mrs Baker, El Chapo, Sandwich, Mustang, Fastlane, FNG-Flash Drive (3 spectators I will mention later)
AO: The Battery
Conditions
Cloudy but good to get your sweat on!!!
COP
Mosey from flags up and down the hill to the stations designated by cones:
Forward Fold 15 in cadence
SSH 20 in cadence
Willy Mayse Hayse 14 in cadence
Little baby Arm circles forward (thumb up) 15 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Cherry Pickers 15 in cadence
The Thang
Battery Bridge Tour
Count off in 4s and go to the station with that number complete the exercise at that station and rotate to the next. Once through a round at all four stations mosey across the greenway bridge to the Mouse Creek Rd. bridge and back. Continue with the next round of exercises listed. Stations Consisted of:
Station 1:
- 1st round merkins 15
- 2nd round Diamond merkins 15
- 3rd round Wide arm merkins 15
- 4th round merkin clap 10
- 5th round Chuck Norris merkins 10
Station 2:
- 1st round burpees 10
- 2nd round burpees 10
- 3rd round burpees 10
- 4th round burpees 7
- 5th round burpees 5
Station 3:
- 1st round Squats 15
- 2nd round Lunges 14
- 3rd Round SSH 20 cadence count
- 4th round backward lunges 14
- 5th round imperial walkers 14
Station 4:
- 1st round Baby crunches 15
- 2nd round Freddie mercury 15
- 3rd Big boy sit-ups 15
- Captain Thor 15
- 5th Pickle Pointers 15
Modes of Transportation are as follows:
Round 1 Bearcrawl
Round 2 Long Jumps
Round 3 Bernie
Round 4 Lunge
Round 5 Walk
Once the bridge station tour was complete we moseyed to the pavilion for more beat down excitement. Which consisted of:
• Star gazers 15
• Dips 15
• Incline Merkins 15
• Decline Merkins 15
• Shoulder presses with a rock 15
• 1 minute plank
• Crunch extensions 10 Then mosey back to flags.
COT
We make each other better.
CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]
Moleskin
Well the spectators came in full force with their ailments. (Really hoping for speedy recoveries for Sidekick and Rug Dr.! Hopefully 9Volt will be recharged for Tuesday morning!) It was like an audience from Life Care came to watch an amateur circus! To beat it all, they named their head clown as leader!
News
Iron Pax will be at the Battery Saturday 9-21-2019! There will also be a regular workout!