The weariness that ever woos sleep

  • Workout Date - 11/28/2017
  • Q In Charge - Junk Bond
  • The PAX - 12 PAX
  • AO - Main Thang

12 PAX earned “the weariness that ever woos sleep and the joy that comes from work well done.”

The warm-up

  1. 7 minutes of “7s laps” – Continuous running with 7-rep stations (imperial walker, merkin, big boy situp, squat)
  2. Flying suns – 20 count IC, each leg
  3. Steve Earle (3-count copperhead squat with hillbilly on 4) – 20 count IC

>Mosey to Liberty bridge 

Thang

  1. Sixty second arm circles – 15 count IC each position (left arm t-plank, LBC, right arm t-plank, merkin, right arm t-plank, LBC, left arm t-plank)
  2. Absolution – 10 count IC
  3. 50s – 50 count each exercise with bridge crossing in between (LBC, squat, flutter, lunge)

>Mosey back to Peace Center

  1. Ascending curb crawl (using benches as the curbs) – Bear crawl between benches alternating dips and derkins at each side, ascending count up to 13

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