Sore to the Core

  • When: 01/19/18
  • QIC: Acolyte
  • The Pax: Mr. Roboto, Cornfed, Pyro, Peeping Tom, Faulkner, Kung Fu Dog from Nintendo, Unicorn, Cuddy, Oz, Bitcoin, Plan B, Acolyte (QIC)


Twelve men converged on Union Point for a chilly morning of work.  As promised, the temps outside were cold, but the core temps were on fire.  After welcoming 2 relatively new members to the PAX (Bitcoin and Plan B) – we jumped right in.

Warm-O-Rama:

  • SSH x 25
  • Imperial Walkers x 20
  • Cotton Pickers x 10
  • Wide Cotton Pickers x 10
  • Kneeling Crunches x 10 per side
  • Downward/Upward Dog – OYO
  • Neck Stretch – OYO
  • SHoulder/Tricep Stretch – OYO

After a good warmup – we took a quick mosey to the back of the convention center.  The group paired up for:

The Thang:

Round 1:

Partner A – Slow Push Ups Planks (5 Sec Up/5 Sec down) while

Partner B – Slow Rows x 20 then switch

Rinse/repeat

Round 2:

Partner A – Alternating Planks – side/front/side (5 Sec each) while

Partner B – Dips x 30 then switch

Rinse/repeat

Round 3:

Partner A – Jackknife – (5 sec hold) while

Partner B – Wide Incline Merkin then switch

Rinse/repeat

After completion the PAX took a quick mosey to the Wall under the Bridge for:

People’s Chair x 10 second Count per man

Wall Plank hold (alternating while each man completes a Wall Crawl)

People’s Chairx 15 second count per man

Balls to the Wall – 5 second count per man

Out of breath – we jogged back to the gazebo for a round of:

Mary:

American Hammer x 20

Dying Cockroach x 20

Freddy Mercury x 20

LBC x 50 (+10 for good measure)

Superman/Banana x 10

Box Cutters x 20 (led by Oz)

007’s x 10 (led by Cornfed)

We completed a quick round of announcements

  • Bridge Run – March 24th – please sign up!
  • Q’s – We need them desperately.

Closed in Prayer!  Ingrown on the Bear tomorrow!

Thanks for allowing me to lead this morning.  You are all a great group of men and I am inspired by your effort and commitment!  Have a great weekend everyone!

~ Acolyte

 

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