Thanks for the ability to lead such a great PAX this morning. As always men it was an honor!
Monday workouts are always tough. Even if I opted for a run Sunday I can’t help but really feeling the gloom as I step out of my car Monday mornings. Don’t get me wrong Im not one of those work week grumbling and “Sunday Blues” types (mmhmm MPepe). I just feel like Monday mornings in the gloom you are looking up at the rest of the week. Sometimes its a hill sometimes a mountain and sometimes (depending on weekend activities planned) the next weekend isn’t even the end of it.
That being said coming into North Hills Monday I wanted to give a workout that would temporarily bite the gloom and have every one focused on bettering themselves in the present. Like any bootcamp workout I didnt follow the plan exactly. The groups of three turned out to work well. I will use that again later, just need to figure out a way to more clearly give instruction without wasting precious workout time. Here’s what we did.
Mosey on over to the top lot next to the tennis courts.
Warmup: 20 x SSH, 20 x Imperial Walkers, 15 x Good Mornings, 20 x Mountain Climbers
The Thang:
So this was the experiment and thanks to Deliverance sound effects, the Pax Circus. Timing wise things worked pretty well.
Count off into threes. Three groups rotate through one set (I wanted to do two) of each exercise. Teams were rotated through when group run returned up SIsyphus
1. Run down Sisyphus, grab a rock, 15 x bent over rows, 15 x curls, 15 x triceps, run back up
2. In the Square area that was makes up the top lot. Start in one corner with 5 double merkin burpees, lunge to far corner, 15 star jumps, bear crawl to next corner (counter clockwise), 5 double merkin burpees, lunge to next corner, 15 star jumps, bear crawl to start.
3. Go to picnic area, do derkin and dip set of 11s
One round was completed. A second would have taken the entire time which didnt seem necessary.
Run down Sisyphus, grab rock.
15 x curls, 15 x Peter Parkers, 15 x overhead press, 15 x bent over row, 15 x Diamond Merkins, 15 x curls, 15 x Peter Parkers, 15 x curls
Run back up Sisyphus doing a 5 merkin partner chase. At top Plank.
While in Plank, two rounds of Left Arm Left Leg High, Right Arm Right Leg High, and Low Plank hold to a ten count from Tongue and Groove and Mayhem
Mosey on down to the lower lot. for some Mary.
Mary: 25 x Freddy Mercuries, 25 x Heal to Heavens, 25 x Long Slow Flutter, 20 x LBC, 10 count 6 in Leg Hold around entire COT.
Announcements: Convergence on Saturday the 4th, 6:30 at Catalyst or Ambassador. Also for those not there today, start parking inside the gate as it is now open and the neighbors will be much happier
Prayer Request: Pergo is starting a new job, Sound off if I missed some here I know there are many more prayer needs and thanks within the Raleigh Pax
Mayhem led us out brilliantly!
Aye, Pepe
