9 PAX came out for a midweek three station beat down. Mumble chatter was low, because the challenge was high.

WARM-O-RAMA:

At the Shovel flag

20 Side Straddle Hops

15 Windmills

10 Monkey Humpers

5 Burpees

 

The Thang:

Mosey from the shovel flag West along Bellemeade to the parking lot across from New Bridge Park at the corner of Bellemeade and N. Spring St. PAX were given details of the three stations for the morning and broke off in teams of three, one team started at each station.

Station 1 at the Northeast corner had posted exercises of:

40 – Shoulder taps each arm

30 – Merkins

20 – Carolina Dry Docks

10 – Inchworms

Station 2 at the Northwest corner had posted exercises of:

10 – Snow Angels

20 – Crunchy Frogs

30 – Low Slow Flutters

40 – LBCs

Station 3 began at the Southwest Corner and PAX finished up the hill at the Southeast Corner:

1 Burpee, 1 Broad Jump, 1 Set of Lunges each leg

2 Burpee, 2 Broad Jump, 2 Set of Lunges each leg

3 Burpee, 3 Broad Jump, 3 Set of Lunges each leg

4 Burpee, 4 Broad Jump, 4 Set of Lunges each leg

PAX completed the first exercise at Station 1 and Station 2 and then did the entire cycle/hill at Station 3. Running between each station.

Time was called and Mosey back to the shovel flag. Each team completed five loops of the parking lot.

 

4 MoM:

25 – Low Dolly

10 – Plank Dips

60 count, still in plank position, around the group

10- Plank Dips

30 count, still in plank position, around the group

10- Plank Dips

15 – American Hammers

 

Announcements

Jordache – Gunny has the Q at Uptown Funk this Friday

Prayers for Dr Phil who is on the IR. Boy Wonder taking the Q next Tuesday at Shake Weight

PAX: Lord’s Prayer as a Group

 

 

 

PAX: Leverage

QIC: 01/25/17