7/31 at PF

  • Workout Date - 07/31/2018
  • Q In Charge - Mint Julep
  • The PAX - Deflated (Respect), Road Trip, B9, Cyclone, Ron Swanson, Live PD, Lt Dangle, Whisper(Respect), Gymboree(Respect), Peakaboo, Washer, Pine Tar, MJ
  • AO - Pitchfork

Unlucky 13 PAX showed up at PF today for a ex-site Q, who may or may not have been fired, beatdown.  Humidity was at least 184%.  Let’s do it.

Mission – Nailed it

Disclaimer – Do whatever you want, don’t hurt yourself



SSH x 20 IC

Mountain Climbers x 20 IC

Arm circles



5 exercises – Merkins…Situps…Squats…Burpees…Lunges

At each stations all PAX will do all 5 exercies…Station 1 – 10 reps each, Station 2 – 9 reps each….all the way down to 1 rep each.  After each station all PAX run for ~1 minute to the next station.  Stations were completely random and were determined wherever YHC decided while running.

Surprisingly we ended up back at the flags with a little time.

Thang #2

Partner up and line up on the sidewalk in the middle of the parking lot

P1 – bear crawl to curb at one end of the lot

P2 – sprint to the curb at the other end of the lot and sprint back to try and catch P1 before he finishes bear crawl

P2 then buddy carries P1 back to the starting point.

Switch sides and go.  Each PAX sprinted and bear crawled twice.

Buddy carries became optional as growing concern of sweaty balls became apparent.  Needless to say some of us were not phased by the sweaty balls.


Circle up for Mary

LBC’s x 25 IC

Leg raises x 25 IC

American Hammers x 15 IC

Plank variations – 2 minutes…and done


Announcements – P200 teams need filled…Hillcrest XC 5k on 8/4…Q’s needed everywhere…


Prayers – Ron Swanson’s dad prostate cancer…Deflated brother with kidney failure and friend Wayne with throat cancer…Hot 4 Teacher father in law…Andrew Brunson (we may or may not ruck over while doing Turkish get-ups to rescue him)…all unspoken prayers


As always it was a pleasure leading such a fine group of men this morning.  SYITG!

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