28 Pax posted for a humid, post 4th of July holiday downPAINment to work off the weekend’s celebratory consumption…
The Thang (give or take a few reps) :
Warm-Up Circle:
- 20 x SSH
- 20 x Mountain Climbers
- 12 x Sir Fazio Arm Circles
- 12 x Reverse Sir Fazio Arm Circles
Indian Run: 5 minutes on Currituck towards Lassiter Mill and back.
Fives & Dimes: Thanks Fazio. Pax divides into two groups. Group 1 does down and back parking lot sprints with exercises mixed in while Group 2 does exercises pending their return. Flapjack.
- Round 1: Sprinters do 10 star jumps at far end. Other group does merkins.
- Round 2: Sprinters do 10 burpees at far end. Other group does plank hold.
- Round 3: Sprinters do 5 knee jumps at far end. Other group does wide grip merkins.
- Round 4: Sprinters do 5 EKG’s at far end. Other group does Putin and Sarkozy.
Under the Bridge Midtown: Original title to the RHCP song. Pax runs down Sisyphus Hill, chooses appropriate rocks.
- 20x Curls
- 20x Overhead Press
- 20x Overhead Hold
- 20x Tricep Extensions
- 15x Military Merkins
- 20x Curls
- 20x Overhead Press
- 20x Overhead Hold
- 20x Tricep Extensions
- 15x Decline Merkins on pipe
Pax runs back up Sisyphus Hill:
Mary:
- 20 x Mountain Bikers (or Freddy Mercury Hybrids)
- 20 x Long Very Slow Flutter Kicks
- 20 x WW2 Sit Ups
- 20 x Rosalitas
COT:
Prayers for Cotton’s father-in-law, Maize’s friend dealing with depression and for others both spoken and unspoken.
Heavy Metal is back on for Thursday AM!
YHC was humbled to Q for such a fine PAX.
Aye!
