Barksdale reached out to YHC over the weekend, as he was listed as Monday’s Q but was planning to be out of town. Barksdale offered to take YHC’s Q later in October, and YHC gladly stepped up to help a brother out. This left only the simple matter of what to take the PAX through… YHC set out to devise a plan that would build strength and also work on some short-distance running.

3 PAX gathered in the gloom for an EC 5k run on the usual Oaks loop, and a total of 6 PAX began at 0530 for the Main Event.

Warmup

• SSH x 25
• WMH x 12
• Arm circles/reverse x 12
• Imperial Walker x 12
• Slow Squat x 10
• Burpees x 5 OYO

Warm-up mosey on the track and to the basketball courts. PAX spread out and found themselves a spot

• 2 Minutes: Max Merkins. This was a nice opportunity to complete the day’s October challenge that YHC is participating in.
• 2 Minutes People’s Chair. Give our arms a little break.

Mosey in the reverse direction around the track and back to the Startex parking lot. Last week at #theeagle, a total of 8 cinder blocks were left behind, some homeless remnants of IronPAX Challenge from September looking for a new place to live. YHC was eager to put them to use this morning. All PAX got a block and lined up.

The basic structure was:

• An exercise with your cinder block. These included: curls, blockees, squat thrusters, kettle swings, back weighted squats
• Sprint to the top of the parking lot and hold plank
• A plank-based exercise. These included: plank jacks, shoulder taps, bear plank knee taps, Nolan Ryans, Mountain climbers
• Mosey back down
• Repeato

Our cinder block muscles exhausted, PAX returned them to the pile and Moseyed to the nearby set of picnic tables. Each PAX found a bench, and we did the following exercises:

• Dips IC x 20
• Split Squat x 10/leg
• Derkin IC x 10
• Step-ups x 10/leg
• Repeato

Mosey back to Startex for:

Mary

• Flutter Kick x 50
• LBCs
• Heels to Heaven

Was an honor to lead as always. YHC took us out.