Half the Q, Twice the Burn

PAX: Banjo, C4, Misty, Westside, FNG Mile High, FNG Sgt Slaughter

QIC: Banjo, C4

A gorgeous morning following a wet night and evening in Cherokee County, the PAX was ready to go and eager to welcome two FNGs.  Banjo and YHC split duties on this one.

Warm up & H1 (Banjo)

Mosey to the back parking lot behind the school:

  • 15 SSH
  • 15 Cotton Pickers
  • 15 Imperial Walkers

The Thang

  • Jack Webbs (1:4 Merkin/Air Press ratio) up to 10
  • Four corner escalators:  Corner 1, 10 Monkey Humpers; Corner 2, 10 Monkey Humpers + 20 Lunges; Corner 3, 10 Monkey Humpers + 20 Lunges + 30 Shoulder Taps; Corner 4, 10 Monkey Humpers + 20 Lunges + 30 Shoulder Taps + 40 Squats
  • Air chair as the PAX regroups

Mosey to the picnic area, then OYO.

  • 5 Decline Merkins
  • 10 Merkin
  • 15 Incline Merkin
  • 20 Big Boy Situps
  • Wall Sit for 6
  • Rinse & Repeat

H2 (C4).  

Needing to loosen those limbs after the Banjo strength train, the PAX moseys over to the Middle School circus maximus for some 3 lap Ben-Hur.

  • 10 Burpees, 10 LBCs, 10 J-Lo, Lap 1, Plank to regroup
  • 10 Merkins, 20 Mountain Climbers, Reverse LBCs, Lap 2, Plank to regroup
  • OYO select four of the prior 6 exercises, Lap 3, Plank to regroup

Some burning abs and weary legs later, mosey back to the flag to wrap up.

Mary

  • Captain Thor, possibly first time at The Kodiak (1:4 Big Boy Situp / American Hammer ratio), the Pax makes it to 8:32 before the clock runs out, feeling the burn.

Name-o-rama

The Kodiak welcomes FNGs Mile High and Sgt. Slaughter.

COT

  • Prayers for all Mothers this weekend

Leave a Comment