With an uncomfortably warm (44 degree!) day, three dazed and confused PAX rallied around the shovel-flag at AO Mastodon for another Thursday. None of us know how to dress for 40+ weather, and the threat of showers only made it worse. Banks confused us all by bringing a jacket that altered his usual shape, color and sound! I guess our habits are getting too predictable. The Q was so thrown that he decided to go a little bit “extra” on a number of exercises.
Warm-o-Rama / The Standard:
- Motivators IC x7
- Tin Soldiers IC x21
- Imperial Walkers IC x20
Thang #1: The Runs
- run the Archive-mile, breaking at various points to do the following exercises:
- Bolt 60s (like the 45, but more)
- Dan Taylor (Squats/Lunges – 1:4, 2:8, 3:12, … , 8:32, and then 9:36)
- Colonel Trautmans x5 (three-legged partner exercise, merkins x5 / pull-ups x3 / people’s chair)
- Route 66 – Burpees (lightposts 1, 2, … , 11)
Thang #2: Aiken-Bernie Legs
- Aiken Legs
- 20 Squats
- 20 Box Jumps IC (jump in a square)
- 20 Lunges (just 10 each leg!)
- 20 Split Jacks
- Bernie, Burny Legs
- Bernie Sanders up the hill
- 20 Monkey Humpers
- Lunge down the hill (~40)
6MoM:
- Flutter-kicks IC x50
COR/NOR/COT:
Prayers for the brothers â Motivation. Motivation. Motivation. â Prayers that we would be encouraged and filled up so that we could in turn be a blessing to those around us. â Gratitude for bodies that are made for work.
F3 Wheaton 