- Workout Date - 11/09/2015
- Q In Charge - Inspector Gadget
- The PAX - Brown Shorts, Gluten, Keystone, Tiny Dancer, Swift, Seal, Padre, Whoopie!, Steamer, Youkillis, Quaker, Inspector Gadget
- AO -
It was a wet, cool Monday morning gloom at Powder Keg and YHC thought he would bring an ‘Inspection Tour Sampler’ Q to the Powder Keg PAX. Once a year, YHC tours all the local AO’s to meet new PAX and get new ideas. I highly recommend it.
YHC brought his favorite exercises from this Summer’s tour to Powder Keg. I listed below the AO each one came from. If the downPAINment wasn’t bad enough, the gail force winds and rain brought it’s own agony.
High Plank/Low Plank while the Q recites the F3 Mission – Pitchfork
Zip Code Count – ACES Wild (the 05)
Powder Keg 2+9+6+1+1 equals 19.
SSH – 19
IW – 19
Double Awful – The Burbs
8 count down, 8 count hold 8 count up
Merkins IC 5
Squats IC 5
PAX counts off in 2’s. Half the PAX grabs a coupon (block)
Pass Block around in a tight outward facing circle. Hold feet up to engage core – Out of the Gate
Seal sit-ups: two lines facing each other on their 6. Lock arms in each line and hook feet with opposing PAX. Do sit-ups in unison – Out of the Gate
Human Blocking: Two lines of PAX faces each other in a half squat with fists touching. Each pair peels off the line and bear crawls through the tunnel. Two rounds – Tower of Terror
Liberty 500: being called at PK as Powder Keg 500
While partner is running, other partner is exercising. EACH partner does 100 reps of EACH exercise for a total of 500 reps.
Merkins, Lunges, LBCs, Air Presses, Squats
High Plank/Low Plank while reciting the F3 Mission – Pitchfork
Praise: Lila Moeller: 8 year old with Cancer now in remission.
Prayer Requests: Whoopie’s Grandparent, Grace Church Teen program
YHC was honored to lead the PAX this morning. The weather really sucked, especially as the PK 500 started. I think we all got another #warstory.