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

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