Thirteen PAX gathered on this fine morning with a promise of a non-running, Achilles, and knee friendly work-out to lure a couple PAX back from the IR. As a result, some shoulders may not have been fully functional the rest of the day…
Extra Credit
Three PAX met for a 5am 5k ruck around Southern Village in the early gloom.
Eddie the Eagle made a pre-dawn departure for the airport, and twelve PAX circled up for the ME.
Warm Up
We enjoyed a leisurely warm-up of Good Mornings (10), Windmills (15), Willie May Hayes (12), and Imperial Walkers (10) before getting down to business.
The Thang
All PAX were then introduced to their new friends for the morning, a pair of standard cement bricks. We escorted these bricks around for the rest of the morning. PAX paired up to tackle a combined:
100 merkins (on bricks)
200 plank punches (with/on bricks)
300 overhead presses (with bricks)
400 shadow punches (with bricks)
One PAX knocked out the reps while his partner bear crawled (with bricks) up the green and jogged back (with bricks).
After fully warming up everyone”s shoulders, we grouped up (still with our bricks) for a lap around the four sides of the green:
Crawl bear
Gorilla hop
Bear crawl
Lunge walk
With time starting to wind down, we switched from shoulders to legs with 10 sets of Hungarian split squats tabata style 30 seconds on / 15 seconds off.
Mary
And, finally wrapped up with a 3 minute circle of fire planking while we rotated around the circle with each PAX doing:
3 merkins
5 brick side raises left
5 bride side raises right
1 merkin (speed round)
COT
Some ramblings about how it was a beautiful morning, but rain or shine, good stuff, or bad stuff, we should try to look at every day as the best day ever. Why? Because we”re lucky to be here. We”re all incredibly fortunate, so take the time every day to find the highlights, whatever they are big or small, and cherish them.