On a seasonable morning, brisk by recent standards 15 Pax participated in a thorough beat down by two men that personify #HIM by stepping up and planning their VQ.  There was definitely and air of change that surrounded the gloom as there was some creativity with some new exercises and a push to turn over a new leaf in 2015 and become the men that God wants us to be.

The Thang!

COP

25 Side Straddle Hop

10 Merkin

15 Alternating Shoulder Taps (aka Atta Boys)

15 Carolina Dry Docks

15 Dolly

15 LBC

15 Freddy Mercury

15 Flutter Kicks

Jacobs Ladder

Sprint from one light post to another and start with 1 Imperial Squat Walker increasing to 7 total after each visit

Sprint back to first light post and do 7 merkins decreasing to 1 after each visit.

Hand off to Old Bay…

Suicide Burpee Study

• Mosey to band practice lot (cones already set up at 30, 50, 70 yards)
• Partner up, size doesn’t matter
• Part 1 – 100 Merkins
  • Partner 1 starts on 100 merkins while partner 2 runs to 30yard cone and back. Flapjack.
  • When team reaches 100, plank up until 6 finishes
• Part 2 – 150 Plank Tucks
  • Partner 1 starts on 150 plank tucks while partner 2 runs to 50yard cone and back. Flapjack.
  • When team reaches 150, plank up until 6 finishes
• Part 3 – 100 Bombjacks
  • Partner 1 starts on 100 bombjacks while partner 2 runs to 70yard cone and back. Flapjack.
  • When team reaches 100, plank up until 6 finishes
• 10 count for recovery

Wall work

• Mosey to wall (NaFo monument in front of stadium)
• Pax grab piece of wall for People’s Chair with following distraction exercises
  • Arm Clenches
    • In cadence, (1) Pax lift arms, (2) squeeze fists and tighten muscles in arm, (3) release arm/hand muscles, and (4) lower arms.
    • Rinse and repeat to 10
  • Moroccan Nightclub – 10 or so
  • Recover
  • Arm Clenches
    • In cadence, (1) Pax lift arms, (2) squeeze fists and tighten muscles in arm, (3) release arm/hand muscles, and (4) lower arms.
    • Rinse and repeat to 10