5 hit up the Pillars of Three for a fiery assault on the lower body.
QIC: Princess Aurora
PAX: Bad Boy, Boone’s Farm, DFrost, En Fuego
THE THANG:
Medium mosey over to the track for a proper warmup in the COP:
- SSH x 15
- Jane Fondas R/L x 20
- Alabama Prom Dates x 20
- WMH x 20
- LBAC F/R x 15
Each PAX gets three cones and lines up along the end of the field. PAX were instructed to take 10 Lunges forward, drop a cone, and repeat x 2. This was to adapt the workout to each man’s kinesiological tendencies and ensure all were doing the same number of reps.
Lining back up at the start, PAX then performed the following progression, lunging between cones:
- Starting Line: 10 Merkins
- Cone 1: 20 Merkins
- Cone 2: 25 Merkins
- Cone 3: 30 Merkins
- Sprint back and plank/Air Chair for six
Round 2 was Jump Squats (#crowdpleaser) and Round 3 Big Boy Sit-Ups. For the final round, it was 30 Merks at Cone 1, 30 Jump Squats at Cone 2, and 30 BBSUs at Cone 3.
Skip on over to the playground for some pull-up action. Each PAX calls an exercise for the group and performs 15 Pull-Ups. RnR for round 2 with 8 reps.
After a quick gathering of the cones, the group made their way to the bottom of the side ramp to torch the legs one last time with Bernie Sanders up the hill x 5.
Mosey back for Mary:
- Flutter Kicks
- Leg Raises
- LBCs
COT/BOM
MOLESKINE:
The howling was strong during the lunge ladder, and it reached a crescendo during those 30 Jump Squats. There was certainly much cursing under my breath and some jelly legs. Bad Boy even crapped himself a little.
BULLHORN:
- Prayers for Penny Loafers’s M and praises and continued prayer for the improved condition of Aaron whom Bad Boy has mentioned was in a skateboarding accident a few weeks ago
- June 21 – Leadership lunch brought to you by Vector – HC by June 17
- July 4 – Convergence at Bicentennial Mall
- Late July/Early August: Social Ruck CSAUP
- September 14: 5th Anniversary Workout – Save the date!
- Late October/Early November: TN CAN RUCK 002!
- Be on the lookout for some site upgrades and other new initiatives to help connect the PAX and disseminate information
PA out.