- Workout Date - 03/31/2023
- Q In Charge -
- The PAX -
- AO -
8 men rejected the urge to remain in the fartsack and instead decided to brave the elements and get to work!
Warm Up:
Scratch the warm up and let’s get right into the thang, MOAB style.
The Thang:
Split into 3 groups for Pain stations
Pull Ups x 5
Swerkins x 10
Dips x 15
Rinse and repeat x 4
Tale of the Tape:
Pull Ups x 20
Swerkins x 40
Dips x 60
4 Corners:
Partner up, doing the following exercises at each corner of the soccer field
Skull crushers (partner holds your legs upright) x 10, flap jack with partner
Wheel barrow x 12
Fireman’s carry along the goal side of the soccer field, flap jack
Snowden picks up the “Q”
Modified 4 Corners in the Church Parking Lot:
Alternate running backwards and forwards from Corner to corner for 3 rounds, exercise at each corner.1st round 10 reps at each corner, 2nd round 20 reps, 3rd round 30 reps
1st Round 10/ea : Lunges
2nd Round 20/ea: Squats, Sumo Squats, Squats, Sumo Squats
3rd Round 30/ea: Merkins, Werkins, Diamond Merkins, Merkins
Dora 1,2,3 up the hill in the church parking lot
100 Flutters
200 Russian Twists
300 LBCs
Circle up for Mary er….
Legs extended out chin ups x 5
Swerkins (minus the merkin) x 10
Rinse and repeat x 3
COT and Moleskin:
Thanks to the PAX for their patience as we become familiar with this new site.
Great having Funhouse in from the Fort
Nice work by the PAX today! Conditions were awful but good solid energy!
Two options for a Tuesday workout on Christmas Eve: Tommy’s Ham House 5k at 0600 or meet up at the Tank Yard (Gower Park) at 0630 for a Hermie-led beatdown with Coffetorium after.
Prayers and Praise:
Continue to lift up Spicoli!!
Prayers for the brothers suffering in silence. Reach out to your fellow PAX. We’re here to help.
Merry Christmas to each of you and your families!