After 2 PAX completed a 5K jaunt, 10 PAX gathered in the Gloom to start off their Monday morning right.
Warmup
- SSH x 25
- WMH x 12
- Hillbilly x 12
- LBAC/Reverse x 12
- Hand Release Release Merkin x 10
- Jungle Boi Squats x 10
The final 2 exercises are from this weeks’ IronPAX challenge. YHC wanted to introduce the PAX to these (new to him) exercises so they ‘d be used to them for their IPC efforts.
For form explanation and demonstration (plus the IronPAX Week 1 Workout!), see video below
Thang
Field Trip time! We took a mosey away from the school, down Kinsale drive and through Blenheim Woods. This just so happens to be YHC’s neighborhood, so it was nice to introduce the PAX to it.
Stopped our Mosey just past the speed table, and explained the sequence.
- Backward run up to Midstream Court; 20 (standard) Merkins, 20 Jungle Boi Squats
- Bunny Hop down Midstream Court to the cul-de-sac; 20 Merkins, 20 Jungle Boi Squats
- Broad jump back to Kinsale; 20 Merkins, 20 Jungle Boi Squats
- Sprint to San Rimini Way; 20 Merkins, 20 Jungle Boi Squats
- Crawl Bear up to the gate on San Rimini Way, Bear Crawl Back Down
- Sprint the remainder of Kinsale, back to Startex; 20 Merkins, 20 Jungle Boi Squats
Total of 100 Merkins, 100 Jungle Boi Squats.
Count off into two groups of 5, and walk over to the pull-up area on the side of the school. There are 6 places one can do pull-ups, each about 3 feet wide. We had Group 1 stick to the left of their station, and Group 2 stick to the right, so that each individual PAX had a separate area to touch.
5 Rounds:
- Group 1 – 10 pull-ups (or AMRAP)
- Group 2 – 7 walking lunge steps out, 7 walking lunge steps back
- Flip-flop
Just a few minutes left, so PAX moseyed to some picnic tables near by.
- 20 Dips IC
- 10 Slow Sumo Squats
- 20 Dips IC
- 20 Slow Sumo Squats
Mary
- Flutter Kicks
- LBC
- Leg Raises (another IPC exercise this week)
- Heels to Heaven
- Shoulder Taps IC
No specific announcements, but YHC will make another plug for registration and participation in the IronPAX Challenge. It was definitely one of the more memorable things that YHC did in 2019, and he is excited/terrified to be doing it again.
Explainer of Week 1 – https://f3greenwood.com/
Registration (or score submission) – here
Prayer requests for Red October and his family, to make a successful transition in their lives, having dropped a 2.0 off at school recently. Continues prayers for Ocho’s friend James, who is at the end stages of a cancer diagnosis despite his young age, and for his family. Beano acknowledged the passing of Chadwick Boseman, The Black Panther, dead at age 43 after battling colon cancer for the past 4 years.
YHC took us out, asking us all to be grateful for the gift of good health, and to not take for granted the blessings of our lives and our families.
It was an honor to lead as always, SYITG!