Well… it looks like by the end of the week, the Southwake Pax has recovered nicely from Monday’s Murph.  This was evident with the 20 High Impact Men that posted this morning to the AO known as Disney.

Warmup

  • mini lap around the parking lot and circle up
  • Windmill x 20 IC
  • Fazio  10F and 10R IC
  • Cotton Pickers x 20 IC
  • Standard Merkins x 20 IC
  • Left over Right stretches and reverse

The Thang

Thang 1:  Merkin Suicides

  • go to the million dollar soccer field
  • line up on goal line
  • Sprint the 1/4 field – 5 merkins – sprint back – 5 merkins – plan for six
  • Sprint the midfield – 5 merkins – sprint back – 5 merkins – plan for six
  • Sprint the 3/4 field – 5 merkins – sprint back – 5 merkins – plan for six
  • Sprint the opposite goal line – 5 merkins – sprint back – 5 merkins – plan for six
  • Balls to the Wall on fence – x20 IC
  • Rinse and repeat with LBC this time instead of merkins

Thang 2:  The Triple Nickel

  • Jog to the stairs (7 flights of pain)
  • Half pax at top – half pax at bottom
  • Pax does 5 reps of each of the 5 exercises then runs the stairs and returns to where they started
  • Repeat this cycle 5 times.   Thus the “triple nickel”
  • Exercises were
    • Merkins
    • Squats
    • Burpees
    • LBC
    • Monkey Humpers
  • Recover on the jog back for Mary

Mary

  • Low slow flutter x 30 IC
  • Freddy mercury x 20 IC
  • Reverse LBC x 20 IC
  • Dying Cockroach x 20 IC
  • Plank o Rama with 5 count
  • Plank o Rama with 5 count (again)

COT

  • Prayers for Pickin and Grinnin’s father who fell down stairs
  • Prayers for Buford and M with pending birth!
  • Welcom FNG Java!

YHC took us out in prayer – GREAT WORK MEN – always an honor to lead

 

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