Zook was originally on the Q sheet for today, but some late night horse-trading led to Boyardee taking the Q today with Zook penciled in for next week.
Warm-Up
Imperial Walker x20IC
Good Mornings x10IC
Arm Circles x10IC, Forward and Reverse
Willie Mays Hayes x10IC
30 seconds to stretch out whatever you want.
Run a lap around the parking lot.
The Thang
Partner up across the parking lot for a 3 movement group of exercises. #1: Bear crawl to each other for 10 partner handslap merkins and crawl bear back. #2: crab walk to each other for 20 feet together partner WWIIs and crab walk back. #3: lunge walk to each other for 10 parter handslap burpees and reverse lunge walk back.
2 minutes of various step jump movements, 30 seconds each: front back jumps, side to side jumps, scissor jumps, twisting jumps.
4 minutes of plank in various positions: 1 minute regular, 1 minute bows and toes, 30 seconds right arm up, 30 seconds left arm up, 30 seconds low plank, 30 seconds prom nights, finish with 10 merkins. Marky Mark asked if Boyardee was counting them out but they were OYO. However, Boyardee promised to count them out next time…at which point we were all clued in to the fact that’d we’d have to do this all again.
Run a lap around the parking lot.
Repeat the whole damn series of partner work, step jumps, and plank work.
Run another lap around the parking lot and then hit the wall for a dips/derkins combo…10 each, then 20 each, then 30 each. Mercifully circle up for Mary.
Mary
Dying Cockroach x20IC called by Brotox
Homer to Marge with Bridge x16IC called by Marky Mark
Hello Dolly with ‘strip club rules’ (no hands, keep ‘em out where we can see ‘em) x11IC called by Bright Idea…extra burn in the abs on this one trying to complete them while laughing about the ‘strip club rules’ part.
Announcements
F3 Dads Camp last weekend was awesome…you should definitely consider going next year.
2019 IronPAX Challenge runs during September. See F3Greenwood.com for more info and to sign up. You can complete the workouts on your own, but one or more Churham AOs will also be running the weekly IronPAX workout if you’d like to participate with a group.
COT/BOM
Echoing Mothman’s comments from Monday, remember to work to maintain your fitness but also keep in mind that you need to take a break in life now and then to be able to come back as your best.
Moleskin
ICE credits his dance moves to Shaun T.
Near the end of the workout yesterday at #thejag, cosmo called for a 6 inches hold. Boyardee asked what if you had 7 inches, but in the PAXs’ tired state I’m not sure anyone else quite got it. YHC just wanted to put a shout out here to Boyardee—I recognized your joke!