11 PAX ready for some pain and getting a nice taste of some IRON PAX activities, which will be here before we know it.
Quick disclaimer, 5 Core Principles and straight to work.
Mosey around dog park and tennis courts
SSH IC x 15
Frankenstein IC x 15
Windmill IC x 10
Baby Arm Circles IC x 10 (+reverse)
Merkins IC x 10
Shoulder Taps IC x 15
Mountain Climbers IC x 15
BBOP (Block Board of Pain)
Round 1
4 sets of the following:
20 curls
20 squats
20 overhead press
20 block swings
One lap after all 4 exercises completed (4 total laps = 1 mile)
Round 2
Rinse and repeat
20 tricep press
20 flutter kicks (hard way)
20 thursters
20 rows
One lap after all 4 exercises completed (4 total laps = 1 mile)
YHC had much more planned and this was more like a Saturday beatdown on a Thursday! Most men were spent and better for it.
COT
Prayers for @Chowdah and his dad and family.
Prayers for all of those impacted by the devastation in South Florida.
Prayers for all PAX that may have something on their mind they are unwilling to share and that all have a safe and healthy holiday.
Great message today by @Chowdah at TNT!
Keep an eye on Slack for upcoming events!