24 Pax posted for today’s downPAINment in the…
….Gloom: The murky pre-dawn atmosphere in which the Faithful gather around the ShovelFlag. Also, the O-2 the Faithful suck in during the workout.
The Thang (give or take a few reps) :
Indian Run: 5 minutes on Currituck towards Lassiter Mill and back.
Warm-Up Circle:
- 25 x SSH
- 25 x Mountain Climbers
- 20 x Good Mornings
- 12 x Sir Fazio Arm Circles
- 12 x Reverse Sir Fazio Arm Circles
Dime Time: Pax divides into two groups. Group 1 does down and back parking lot sprints with exercises mixed in while Group 2 does exercises pending their return. Flapjack.
- Round 1: Sprinters do 10 star jumps at far end. Other group does merkins.
- Round 2: Sprinters do 10 burpees at far end. Other group does plank hold.
- Round 3: Sprinters do 10 EKGs at far end. Other group does Putin and Sarkozy.
- Round 4: Sprinters do 10 Knee Jumps at far end. Other group does Wide Grip Merkins.
This Is No Picnic: PAX heads over to the picnic shelter:
- 20x Incline Merkins
- 20x Dips
- 20x Decline Merkins
- 15x Dips
- 15x Incline Merkins
- 15x Dips
- 15x Decline Merkins
Pax runs down and up Sisyphus Hill:
Mary:
- 50 x LBCs
COT:
Come measure your level of fitness at True Grit on Tuesday the 15th.
Roll up your highwater khakis for Flood Zone. New workout this Friday at Crabtree mall near Panera. 5:30am kickoff – 5:15am if you want extra credit.
T-Claps to Jekyll for joining us all the way from Ft. Mill, SC.
Aye!
