It was a chilly morning, but the PAX didn’t disappoint.  13 showed up in the gloom for a workout that I’ve tried before, but I thought with some modifications it may be better.  I think it was…

Warm Up

SSH x 24

IW x 12

WMH x 12

Porta-John Chinooks x 12

Reverse Porta-John Chinooks x 12

Recon Run around the parking area to see where the cones were set up.

Pair up for station/steel work.

The Thang

Today’s work out was a station workout, with 5 stations, and two pairs carrying heavy steel overhead.  Since we had 13, YHC rolled solo.  PAX all started at a cone, with each having two exercises written on them.  The two PAX pairs walked with steel overhead (curls if they needed to change muscle group) to the next cone, handed off the steel, and began doing one of the exercises on the cone AMRAP.  Once they did AMRAP, they switched to the other exercise on the cone, continuing until relieved by the steel.  The exercises on the cones were as follows:

Burpee/LBC

Merkin/Squat

WWII/Tuck Jump

Carolina Dry Dock/Outlaw

BTTW/People’s Chair

Everyone completed at least one circuit.

Mary

Right Legged Half Steinl – Multi Part Exercise, 30 second high plank hold, 30 second low plank hold, merkins x 5, Right Leg Peter Parker/Mountain Climber/Parker Peter x 5, merkins x 5.

Left Legged Half Steinl – Same as above, Left Leg.

Flutter Kick x 40

COT

Focus on Forms Week will be held across Churham  December 3-8.  Qs should slow things down, talk more about proper form.  PAX should interject any info about forms that is appropriate for the pool of knowledge.

Belts and Backpack Drive continues.  See Slack for details.

In addition to the normal Name-O-Rama the PAX included their hometown.

No prayer requests, Varsity took us out.