- 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.
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.
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.
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.