QIC: Ascot
Date: 09/27/2019
PAX: V-Squared, Upper Decker, Cliffhanger, Sunburn (Respect), Best in Show (Respect), Freetime, FNG- Slides, FNG- Snow Poke, FNG-Ontilt, FNG-Jersey Pike
AO: Boneyard
Conditions:
Still too warm to shut off the A/C.
COP
Quick disclaimer.
SSH x 30 in cadence.
Forward Fold – silent count. Repeat left/right. Repeat right/left.
Merkins 10 in cadence.
Flutter kicks- 15 count in cadence
10 burpees
SSH x 15 in cadence.
The Thang
Mosey on track to hill.
Bear crawls to top of hill. 10 burpees on the tennis court. Rinse and repeat 3 times.
Mosey to workout equipment.
Pair up in 2’s.
• Pull ups
• Merkins
• Dips
• Flutter kicks
• Jump squats
Groups of 2 are on each station for 2 minutes each. Embrace the suck.
Mosey back to track. Finished up with some jog sprints- sprint the straight away, jog the edges. 2x around.
Round robin abs for 4 minutes.
COT
Showing up is vital to thriving in a community. We’re here for you!
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.
Moleskin
4 FNG’s today. Snow Poke is extremely fast- runs a quicker 40 than most D1 recruits. New FNG wore slides and forgot shoes- still crushed the workout. Ascot didn’t have any house fires this morning so he actually showed up to Q. Thanks to the PAX for another opportunity!
News
Last day of Ironpax is tomorrow (Saturday). Get your beating in while you can.