YHC had the honor of Q-ing in day four of Banana Seat’s 5 pack before his surgery. A Pax of 11 posted – the shovel flag was planted and we were off.
Warmup
- One lap (0.33 miles) around the soccer fields
- SSH x 20
- Standard Merkin x 20
- Moroccan Night Clubs x 20
- Imperial Walkers x 10
- Hill Billy x 10
The Thang
- Indian Run to the Abyss (the 7 flight stairwell)
- Up and down the Abyss
- Continue indian Run to Middle Creek High School Parking lot
The Beast
- the beast is an awesome, full body cardio beat down – I extended the distance a little for a total of 500 yards for the circuit
- Each circuit has 6 pain stations
- At each Station – PAX will do 6 reps of the exercise
- Exercises were
- Standard Merkin
- Deep Squats
- Mountain Climbers
- WW2 Situps
- Carolina Dry Docks
- Burpees
- At the end of each lap – Pax would plank and wait for the 6
Mary
- Freddy Mercury x 20
- 6 inch leg hold around the circle with a 6 count
COT
- Many brothers running the Oaks Marathon
- Prayers for Banana Seat and PSI and his wife
- YHC took us out
Always a pleasure to lead men – thanks for posting!
Iron Sharpens Iron
