Block day 2 of 3, the District brought a great group of PAX ITG to test their physical and mental fortitude. Note to self- slack notification will be sent out about blocks for Thursday’s ranch beatdown. 44 degrees didn’t stop 6 other PAX to fend off the fartsack and hold each other accountable.
Warm Up:
- 20 SSH (IC)
- 10 Windmills (IC)
- 10 Overhead claps (IC)
- 10 Baby arm circles
The Thang:
- 3 exercises + 2laps
- Complete set of exercises then do 2 lap around the concession building
- 20 reps each exercise + 1 mosey lap + 1 bear crawl lap
- Squat
- Overhead Press
- Bulgarian split squat (HW)
- Rinse & reps 3 times
- 4 exercises – 1 set
- Hip openers (HW)
- Calf raises (HW)
- Core stability (https://squatuniversity.com/2018/06/21/the-mcgill-big-3-for-core-stability/)
- Curl-up
- Bird Dog
- Mafia Leg Extensions ( Leg/quad extensions w/ block held by feet/ankles: top of bench needed for length to extend)
- With 5 minutes left YHC gave the PAX some stretches
COT/Moleskin:
- 2nd F event on Friday
- Prayers for those DR, Injured/recovering, illness