Q: princessaurora
PAX: bluemule, Focker, sooner, Oatmeal, Rocket Mortgage, Movin On Up, Grape, Go Fish, Harbaugh, Tackle Box, moneyshot, Bard, Formica, Haggis
FNGs: None
COUNT: 15
CONDITIONS:
Cold-ish.
WARMUP:
Big balls in hand, mosey to the field for a little COP
– SSH
– LBAC F/R
– IYTs
– SnL Squats
– Fire Hydrants R/L
– Good Mornings
THE THANG:
Swole 30 – In honor of LeanPax commencing, YHC thought we’d keep a strict WHOLE 30 diet. 30 reps of the following exercises, each exercise separated by a lap around the track.
Werkins
Hollow body rocks
Overhead Squats
Lunges
Eight Count Body-Builders
Various Ab work to wait for six
Slam Ball Lines – PAX form two lines each with a slam ball, and line up behind goal line. PAX 1 performs explosive slam ball chest pass toward other end zone and runs to back. Cycle through line all the way to other end. RnR return trip. Switch to reverse slam ball toss for round 2.
Pull-up Set – Quick mosey to find some pulling space on the jungle gym and swing set. PAX perform pull-ups to failure, followed by rest of seconds equal to reps. RnR until you can only get one.
LeanPax Tabata – Mosey back to middle of field for LEANPax Ab Tabata. 20” of work followed by 10” of rest. 8’ total=4 rounds of each exercise
Leg Raises
Elbows to knees (one side only each round)
Ab Thrusters
Newton’s Cradle
Soundtrack to this section was Don McLean’s 8-ish minute hit “American Pie” as the LeanPax-ers have in fact said bye-bye to processed desserts among other things.
ANNOUNCEMENTS:
Prayers for @tackle_box nephew and for my mom.
Many of us have set some sort of goals this year. We are surrounded by guys who want to help us achieve those goals, so be accountable to someone and be an encouragement. Grateful to lead y’all once again.