With the comfortably cool weather lingering for another week, two PAX headed over to AO Mastodon to see what Thursday had in store. The Q’s legs were mostly back in working order after Banks’ Ultimate Leg Day on Saturday, so he figured it was better to show them who’s boss than to give them a break. Pleasantly surprised that what followed was not terrible. Burpees were probably the low point.
Warm-o-Rama / The Standard:
- Motivators IC x7
- Tin Soldiers IC x15
- Imperial Walkers IC x20
The Thang: Leg Day
- The Runs (run the Archive-mile, breaking at various points to do the following exercises)
- Bolt 45s
- Dan Taylor (Squats/Lunges – 1:4, 2:8, 3:12, … , 8:32)
- Route 66 – Burpees
- Windshield Wipers IC x10
- Bear-Down / Burn-up Hill runs x 3 (Bernie Sanders up / Bear-crawls down)
C.O.O.T.E.E.s — Circle Of Outside Training / Exercise Equipment
- Used each of the circle of equipment installed at the park:
- Dip bars x10
- decline sit-ups ICx20
- seated leg-press ICx20
- seated pull-ups ICx20
- seated overhand press x20
COR/NOR/COT:
Prayers for the brothers — finish the week strong, be faithful servant leaders at work, at home and in our community.
F3 Wheaton 