A perfect 10 … of PAX traversed the mean streets of the Deep South and made their way to The Old Hundred. The following is an approximation of what transpired.
Start off with a short mosey around the parking lot (“oh there’s running now??”). Followed by a warm up including but not limited to:
- Helicopters
- Ukrainian Soldiers
- Jazzercise
- Apple Bottom Poppers
the thang…
Tabata was on the menu today. Served with a side of classic tracks from 94 including Nine Inch Nails, Nas, Soundgarden, Oasis, and Biggie. 1 min on, 20 sec rest.
- Kb swing
- Curls
- Calf raises
- Nolan Ryan 1 round each arm
- Squat thrusters
- Chest press
- Skull crushers
- Flutters with the weight overhead
- WW3
after each round complete and indigenous people run around the full breadth of the parking lot. Round 1, 5 merkins then run to the front. Round 2 5 squats then run to the front. After two rounds all the way through we went around the circle each PAX choosing a weighted exercise. Those included: kneeling halos, Allen iversons, goblet squats, and lawnmower pulls. One minute of broga before time was called.
Numbers, Names, Announcements, YHC took us out.
Announcements:
- F3 10 year anniversary September 21st 7am at Dogpile, be there! Other events happening be for and after
- new AO at Mosley elementary next Wednesday at 530a
- Labor Day convergence 7am Monday at Nuckols Farm Elementary
NMM
Thanks for allowing me to lead fellas. Good workout today. Good to see yall in the gloom!