12 Brave PAX arrived for a solid Saturday #beatdown at #thefog
Q – Abacus, Mr. Hat, Swifty, Iceman (Respect), Cochran, Double Down (Respect), Skid, Little Jerry (Respect), StarChild, Bob Ross, Methane (sans the PROPANE), Kilo
The Gloom was unusually warm especially compared to recent mornings. Q was confused and thought the warm weather meant the PAX arrived ready to roll.
PAX began with a short mosey to the parking lot for #SlaughterStarters (20 burpees OYO)
After a bit of mublechatter, the PAX enjoyed a recovery jog to the fountain for COP
COP
| Nancy Kerrigans (Lean forward one leg goes behind you and circle your arms) 10 each leg |
| Chinhooks (overhead armcircles) 10 each direction |
| Monkey Humpers – 25 IC |
| Global Warming (In Al Gore PAX shuffles around the COP while Q calls out exercises: Merkins and Squats) |
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| Mosey back to egg for Catch Me if you Can |
| Bernie Sanders up the ramp |
| 15 Bobby Hurleys at top of hill |
| Lunge walk to bottom of hill |
| Bear Craw from bottom of hill to corner |
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| Catch-me if you can |
| One lap around Egg |
| partner up (PAX1 run / PAX2 10 merkins catch PAX1 |
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| Light jog to playground (RECOVERY) |
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| Born in the Navy SEALs, Suspension Trainingbodyweight exercise develops strength, balance, flexibility and core stability simultaneously. It requires the use of the TRX Suspension Trainer, a highly portable performance training tool that leverages gravity and the user’s body weight to complete 100s of exercises.
Split into groups of 6 |
| Suspension Training (TRX style workout / #thePoshland has it all! Yea @Parklands) |
| 1 – Suspended Merkins |
| 2 – Rows |
| 3 – Bicep Curls |
| 4 – Triceps |
| 5- Single Leg Squats |
| 6 – Plank |
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| Group 2 AMRAP |
| Burpees |
| Side Straddle Hops |
| Squats |
| Monkey Humpers |
| High Knees |
| Mountain Climbers |
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| Repeated Suspension training twice just to show GRAVITY who’s BOSS…Today PAX 12 Gravity 0. For the record the Q issued the disclaimer before the suspension training began in an attempt to absolve the Q from any liability over the homemade Suspension Trainers
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Thanks to Iceman who braved the bitter cold Gloom last Saturday to help me #blackops for today’s beatdown!
PAX retreated to the flag for count off, name orama, intentions, and to give thanks for such an amazing day!
Thank you for allowing me to lead this amazing group of #HIMs today!
F3 Louisville 