After waiting to the very last second, but seeing no signs of @F3Drago, 13 eager but slightly saddened PAX sought the softest pavement in lower-mid Country Park lot and began with a #BurpeeChallenge mixed with lots of other fun-but-punishing stuff! Here’s how it went down..

WARMORAMA

  • 5 BURPEES
  • CRAB CAKES (That’s 1,2,3… 4 – 1!?)
  • 5 BURPEES
  • COPPERHEAD SQUATS
  • 5 BURPEES
  • SINGLE-LEG SUNGODS
  • 5 BURPEES
  • MOUNTAIN CLIMBERS
  • 5 BURPEES

THE THANG

  1. In & Out Curls
  2. Triceps Press
  3. Jackie Chan Merkin
  4. Lateral Raises
  5. Upright Rows
  6. Supinating Curls
  7. Side Tri Rise
  8. Air Claps
  9. KETTLEBELL SWING
  10. Hammer Curls
  11. Lying Dumbbell Extensions
  12. Alternating Thigh Taps
  13. INTERMISSION a la BEDBUG for 2 pain-filled minutes of Crunchy Frog + Marge & Homer.. DAWT!
  14. Staggered Merkin
  15. Concentration Curl
  16. Triceps Kick Back
  17. Rear Delt Raise
  18. Bent Row
  19. Alternate Curl
  20. Alternating Shoulder Tap
  21. KETTLEBELL SWING… again… just because!

6 MOM

  • 2 P 3 (peter parker, parker peter, pickle pusher)
  • Lateral Plank
  • Bird Dog Plank
  • American Hammer – CHIPS _ YOU DA MAN

ANNOUNCEMENTS/OBSERVATIONS:

  • Today’s PAX decided Van Halen’s “Panama” could have been any 3 syllable word and been just as cool of a song… e.g., “Cheesburger” “Canaloupe” , whatever. Reprise attached for Bodette’s listening pleasure.
  • Need to get brothers rallying to finish out filling the roster for this coming Sunday’s blood drive. Reach out to Butt Fumble for details.  Just showing up also an option!
  • Welcome Hollywood from the far West Coast of California… I mean Jamestown, NC.  Shameless plug for Monday 530a @ LifeWay Church on Wendover, Saturday 6a @ Jamestown Elementary!
  • Saturday 6am – Jesse Wharton – Hozer has his VQ on the Ruck and suredly will NOT dissapoint. Per Matlock, plans are to wrap-up Northern Ruckus in time for PAX to join a 7am AO if they want.
  • Big time Cotters at Cornwallis Nightmare this Saturday 7am, as Tommy Boy on the Q will be joined by SENDEK (what?! – He’s back!!!!  Is that a VQ? Go get ’em man.)
  • LOOKING FOR WILLING Q’s for this AO – Just need a few exercises and a sensible playlist (preferably with a Boston song or two, as we now know it irritates Bodette!) Sign Up Here .. Why Not?
  • PRAISE – Matlock’s daugher back home and healing well sans appendix!!!

COT- Chips took us out!

Always a profound honor gentlemen,

Long Time

 

PAX: Long Time

QIC: 06/23/2016