QIC: Apnea
PAX: Baywatch, Belding, Cheesehead, Chowdah, DBA, Flat Tire, Grouper, Haka, Hitchhiker, Hooker, Just Do It, Urkel, Vanellope, Vanilla Ice, Waterboy
Quick Disclaimer and five core principles.
Mosey around the dog park and back to the court for some warm ups
Without putting our arms down we did the following five exercises:
Baby arm circles forward X 10 IC
Baby arm circles reverse X 10 IC
Seal claps X 10 IC
Overhead claps X 10 IC
Moroccan Nights X 10 IC
Tempo Squats X 10 IC
Merkins X 10 IC
Straight to the THANG
YHC handed out mini cheat sheets to all PAX as he quickly explained today’s work since he forgot to get a dry erase board. All of the required rep counts were listed on the sheets.
Credit to the 2020 Iron Pax Week 3 Challenge which was titled K.I.S.S. (Keep it Simple Stupid) for today’s work.
YHC informed the PAX yesterday that there was good news for today and that no blocks would be required after all. This was not received well as there was a demand for blocks so YHC granted the wish.
Starting at the court, all PAX were to perform the following sequence of exercises with a full lap being around the dog park and tennis court (400 m). YHC incorporated blocks into the workout by having the PAX hold onto the block during the squats and then just for fun, doing increasing reps of blockees after each lap.
1 Full Lap –> 1 Blockee –> 100 Merkins
1 Full Lap –> 2 Blockees –> 90 squats
1 Full Lap –> 3 Blockees –> 80 merkins
1 Full Lap –> 4 Blockees –> 70 squats
1 Full Lap –> 5 Blockees –> 60 merkins
1 Full Lap –> 6 Blockees –> 50 squats
1 Full Lap –> 7 Blockees –> 40 merkins
1 Full Lap –> 8 Blockees –> 30 squats
1 Full Lap –> 9 Blockees –> 20 merkins
1 Full Lap –> 10 Blockees –> 10 squats
2 Full Laps
Haka led the group today and made it to 30 squats by the time we hit 616 (one minute over).
Great job by all PAX. Glad to have both Cheesehead and Urkel back from the DL.
COT
Prayers for Endo as he undergoes a second surgery.
Prayers for Baywatch’s friend who lost his battle with COVID.
Prayers for all those PAX who are DR or couldn’t make it out today.
Prayers for the world as we go through these troubling times.