5 PAX for EC and 22 PAX for the Main Event this morning. It was my first time Qing this site and enjoyed preparing for it because of all the options Crabtree offers.
EC led by Vector Victor:
Jog over to the long ramp behind Best Buy. Quick Warm-up. 3- 3 count SSH + 1 Burpee, sprint to the top, 1 Merkin. Run back down. Repeat at the bottom. Run back to the top and merkin count increases. Group got to 6 Merkins up top.
Main Event:
Jog up all of the ramps to the top of the parking deck
SSH x 20
Good Mornings x 15
Imperial Walkers x 15
Mountain Climbers x 15
Plank Jacks x 15
Ski Abs x 15
Squat Jacks x 20
Count off 1, 2, 3.
The Thang:
Chippendale in charge of G1, Vector Victor G2, Pantyhose G3.
G1 starts at station 1, G2 starts at station 2, G3 starts at station 3. Station 1 went to Station 3, S3 to S2, S2 to S1. Each group spent 10 minutes at each station.
Station 1: line up along the wall closest to the mall. Group will complete as many sets as possible of the following exercises- people’s chair x 10 IN CADENCE, 10 derkins on a down count, 10 chill cuts in cadence, 10 star jumps OYO…
Station 2: split up into 2 groups. 1 group goes to the top of the stairs that is closest to the mall. other group goes to top of the stairs diagonally across, closest to Edwards Mill Rd. Both groups run all the way down the steps to the bottom, jog to the middle area in between the 2 stairwells, rest hands on curbs and do 10 irkins with 4 mountain climbers in between each irkin. Run all the way back up to the top via same steps you came down, jog to the middle area between the 2 stairwells, 10 LBCs IN CADENCE. rinse and repeat this series until time is called.
Station 3: Line up along the wall to the left of the stairwell closest to edwards Mill. All pax will run down to the other wall and back, 10 merkins, down and back, 10 WW2, down and back, 9 merkins, down and back, 9 WW2….continue this and decrease your reps each trip.
When all 3 groups completed the each station, huddle up in the middle for 30 Low Slow Flutters In Cadence. Run all the way down the steps closest to the creek and circle up by our cars for a little Mary. WW-Hammers until time is up. 1 rep = WW2 and then right into 5 american hammers and down.
Naked Moleskin:
-Arena is this afternoon
-Sir Walter Raleigh Miler tonight.
-Prayers for a PAX member’s mother in law.
Thank you Bigglesworth for sending us out with a word of prayer.
