The PAX: 21 men decided to get after it Friday morning. Pax included: Brother-in-law, CCR, Rooster, Lewd Wig, HVAC, PreVac, PSL, Donuts, Nex-Tech, Cathy, Venus, Brown Nose, Umbrella, Swamp Fox, Black Widow, Off Shore, 3rd Degree, Yard Sale, Big Stick, Bagger Vance, Grisham
Slightly below freezing. Need a good slow warm up.
- Mosey around the circle
- Shoulder circuit to warm up
- Grinder PT (1X 10 X of SSH, Deep Squats, Lunges, SL Deadlifts, Carolina Dry Dockers, ‘Mericans, Supermans, sit ups,
Part I – Strength Work:
- 1 X 10 Hand Stand Push Ups / 1 X 20 V ups
- Grab a coupon. Partner up. 2 warm up, 3 work sets Row X 10 w/ coupon on chest.
Part II – Metcon:
- 21 – 15 – 9 :
- Half the Pax takes off toting coupons up the hill to the big house at Elington. Once there, perform 21 – 15 – 9 of Turkish get ups (coupon encouraged, but optional) and push-ups . . . leave coupon, run back and perform below . . .
- Other half of Pax performs 21-15-9 of Pulls ups and burpbees, then run up to the big house and performs above. Totes coupons back.
- Mosey to parking lot & circle up
- 25 Flutterkicks
- 20 Rev. crunch
Great work this morning. Hope everyone has a great weekend.