The Q had an ingenious workout planned for a team competition, but when only three pax posted, that plan was abandoned, perhaps lost forever to AO Mastodon. Worse things have happened I believe.
The 3 PAX; Captain Crunch, Banks, and Gummibear had all completed the ironpaxs challenge the following day. So in the spirit of esprit de corps that they were being swept up in, the Q decided today would be a bit of a victory lap, taking it pretty easy and laying off the coupons.
Warm Up: 2 mile group Jog (crunch mile) (9 min pace).
Thang: One 15 min circuit: Complete as many sets as possible:
-5 Pull Ups
-20 Box Jumps
-25 Sit ups
(5-7 total sets were complete by each pax).
Cool Down: 5 minute Ab workout; misc ab exercises.
Conclusion: This truly was a pretty easy workout. But it is important to adjust the tempo now and again. I think we all had fun and still got some good cardio and were able to work on pull-ups, which no one is terrific at. Also it was good to provide some focus to the abs, and help get the lactic acid out of the legs, through the jog. Overall, it was nice to be outside, together, and getting low intensity reps in.
NOR/COT/Prayers: Banks;Continue to be strong, Gummibear; God would bless Gummi Bear’s business and give him wisdom and long term vision, For Noodles and family and upcoming new member, For Archive and his career, and I honestly cannot remember what Crunch requested…Forgive me Captain Crunch.
F3 Wheaton 