Portico Pain

  • Workout Date - 12/17/2015
  • Q In Charge - Slap Chop
  • The PAX - Billy Ray, Stuart Smalley
  • AO -

A driving rain and a Q school at the Station kept most of the PAX away but two hearty men arrived for a summer rain beatdown in December. Onward.

WARMUP

Imperial walkers x 15

Arm circles x 1 minute each direction

Lunge and hold for 30 seconds. Then down into a sprinter’s stretch for 30 seconds. Hold position and transition into slow-count merkins x 5, followed by 20 mountain climbers. Switch legs and repeat.

Main Thang

Sprint through the rain down to the covered portico at the bottom of the hill. Shake dry and begin the workout.

5 double-count merkins, 10 double-count LBCs, 10 double-count squats, 5 more double-count merkins. Then run to the end of the building, slap the wall and return. Repeat six times.

Grab a table and perform 15 dips and 15 step ups with each leg. Repeat 4 times.

Work the abs with some like core exercises. Russian twists x 40, flutters x 40, plank shoulder touches x 40

Run back to the top area to close it out with 5 superman pushups and 5 box cutters in cadence. Rinse and repeat 3 times. Then 10 big boy situps, 20 russian twists, and 10 big boy situps.

COT

Encouraged one another to attend some of the pre-Christmas workouts next week.

Shared some learnings from the Q school on Tuesday.

Prayed for one another and our F3 brothers.

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