• Workout Date - 09/29/2015
  • Q In Charge - AFLAC
  • The PAX - AFLAC (QIC), Squeal, Flay, Hermie, Snipit, Bunyan, Squints, Wah Wah, White Walker, Homeward Bound
  • AO -

10 Pax didn’t let Dale’s forecast dissuade them from getting in a great workout this morning.  In a not so subtle rip-off of the APEX games, YHC lined up a very simple Q.  All you had to do was one exercise…for two minutes….and then run for a minute…times 12.


Exercise 1: Run for 2 minutes, then run for another minute (thats 3 total for those counting)
Exercise 2: Merkins for 2 minutes, then run for 1 minute
Exercise 3: Big boy situps, then run
Exercise 4: Lunges, run
Exercise 5: Dips, run
Exercise 6: American Hammer (Russian Twist), run
Exercise 7: Squats, run
Exercise 8: Bear crawl, run
Exercise 9: Arm circles 1 minute, Air presses 1 minute, run for 1 minute
Exercise 10: Planks, run
Exercise 11: Wall sits, run
Exercise 12: Burpees, (we dropped the run after this one)

Thats all the time we had. Great workout, everybody pushed it, with no resting. As Flay put it, the rain simulated all the humidity we’ve suffered through this summer so we were used to it.

Prayers for Squeal’s family, as they continue to work through their adoption process. Prayers for their first judge, as he is now awaiting a heart transplant, which means they now have a new judge pretty much starting from scratch.

Gideons House AO Wednesday morning, on Pendleton St just outside of downtown
GCOD golf tournament signups still going.
SPINX Runfest signups going on, races on OCT. 31st.
TANKYARD 2nd birthday Oct. 8th…everybody come get some


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