14 PAX rolled in on a nice clear morning, the night after some tumultuous thunderstorms to bear witness to YHC’s first Q in several months after recovering from a nagging shoulder injury. Correction: 13 PAX rolled in for that purpose. One PAX thought we were starting the IRON PAX Challenge (one month early, more on that later). Anywho….We were ready. Correction: 1O PAX were ready. 4 PAX Rolled in late. So penalty burpees were introduced to the group.
Here we go!…..
The Warm-Up
SSH X 52. SSH was maintained until all 14 PAX were in attendance.
Penalty Burpees x 20
Harvester x 15
Willie Mayes Hayes x 10
Arm Circles x 10 (forward only since Cosmo wasn’t here)
Stretch out your legs…you are gonna need them.
The Thang:
YHC used to be fast. True story. But as the years accumulated, and injuries piled up, he slowed down. So YHC wanted to work on our fast muscles. PAX lined up on the end line of the soccer field.
Sprint 100% all out to midfield. Do 10 Merkins. Then recovery walk back to the end line.
Repeato x 10 sets total.
Everyone circled up for a Floyd Plank (now officially in F3 Exicon) while YHC explained the next thang.
Bearway to Heaven
PAX Line up on the end line. Bear crawl to the 18yd line do burpee and crawl bear back. Burpee reps 1, 2, 3, 4, 5, 6.
Floyd plank in a circle to recover
Bunny Hop to Hell
Bunny hop to the 18, then back to end line (backwards bunny is optional). At each stop, do air squats: 6, 5, 4, 3, 2, 1.
I noticed the field was trashed up a bit, so we picked up garbage and threw it away.
Mosey to the concession stand and People’s Chair on the back corner. Hydration is very important in this weather. When I was young, the coaches would withhold water, thinking it made us tough. Turns out, it was very bad for us. So one PAX will get a sip of water from the water fountain, while the other PAX hold People’s Chair and pass a very heavy cinder block back and forth (Thanks Malware!).
Final Thang: Dips, Irkins, Derkins, Oh My.
Mosey to the small wall
30 dips
20 Irkins
10 Derkins
30 dips
20 Irkins
10 Derkins
Mary
Red October led us in a rousing 50 count flutter kick
Floyd plank, each PAX gives a 5 count, switch legs each PAX
COT
Moleskin:
Thanks for everyone’s patience, understanding and support as I recovered from a nagging shoulder injury. It is a long road, still on it, but doing much better
Prayers out to Edward who is recovering from injuries
The Bull, 3-4 hour F3 annual event, being held in downtown Durham October 26. Mark your calendars!
Iron PAX Challenge. In the month of September, Tobacco Road will be an official site for this. It is going to be difficult. Sign up and share the pain and misery!