8x Pax at Tobacco Road for a Circuit Station beatdown
THE WARM UP:
Jog around peanut loop, circle up by the rock pile
SSH 25x IC
Imperial Walker 25x IC
Windmill 15x IC
Mountain Climbers 15x IC
 
THE THANG: Circuit-eight, Escalate, Mary-nate, Rock-rate
After completing each Circuit Station (4x benches around the soccer field), run counterclockwise to the station that is closest to the right of your starting station. Starting at 25% run speed increasing by 25% each run to a full sprint when travelling from station two to four. Move as quickly as possible through the exercises at each station.
Station/Circuit One (Circuit-eight):
All Circuit exercises are 8x YHC/Pax count, complete all exercises in rotation and repeat 8x.
YHC pick: Irkins (Bench), Balls-to-the-wall (Fence), Jump-ups (Bench)
Mixing up the Balls-to-the-wall countdown (down the line) from a single count each pax, to eight count each pax
Station/Circuit Two (Escalate):
All Circuit exercises are IC, complete all exercises in escalation (a new exercise is added, and every prior exercise is repeated starting at 10x IC up to 50x IC)
Pax pick: 10x WWII (YHC), 20x Mountain Climbers (Cardiac), 30x Bench Dips (Tuco), 40x Freddy Mercury”s (Flanders), 50x SSH (Choo Choo)
Station/Circuit Three (Mary-nate): skipped this station due to time constraints. Here”s what would have gone down…
All Circuit exercises (abs only) are 12x IC, complete all exercises in rotation and repeat 2x
Station/Circuit Four (Rock-rate):
All Circuit exercises IC (with rock)
Pax pick: 10x then 5x Overhead Chest Press Time Bombs (YHC), 20x IC curls (Cardiac), 15x HoP special, rock hold behind head straight leg ups (Tuco)
Sprint around the soccer field back to the Rock-rate Station
COT/MOLESKIN:
Welcome FNG ”Kid Dynamite” – he is a boxer in training and introduced to F3 by Soda Popinsky so the name was fitting. Great name. Glad to you have you out.
Announcements:
Tomorrow marks one year from the time that YHC took over as site Q for Floyd. Along the way Cardiac (absolute beast) came on-board as Co Site Q. With a year under my belt, 12x Q postings at Tobacco Road, and living in Cary…I have decided to pass on the Torch. No takers today but please contact Cardiac if you are interested in coming on as Site Q at TR. I highly encourage this as it has given me a lot of motivation to stay involved in F3, and take leadership in leading workouts to enjoy the fellowship and comradery with the Churham Pax. The Churham Pax is an excellent group and I still intend on posting with you all when possible. As my next step, I will endeavor to help start a new AO in the Carpex region. Come meetup with me for a workout in Carpex any time. I usually make it out to Field of Dreams on Tuesdays which is not too far from Durham and is a well run site by Ma Bell.
The Bull April 1st. Get signed up!