- QIC: Snuffy
- The PAX: Pyro, Piano Man, Pusher, Heisenberg, Jumanji, Farah and Farah (Respect), Biiiiing, Disco, Big Bird, Fued, Bouche', Eileen, Toxic (Respect), Snuffy (Respect).
6 PAX arrived at 6am for a double down dolly. Jumanji, Heisenberg, Big Bird, Pyro, Biiiing and Disco for a 4.5 mile run, with Disco sporting his extreme shorts. OTC and Snuffy began the day with a 2.0 mile walk.
14 PAX for the Block work as promised. Big Bird and YHC had the opportunity to post at 3 of the Lexington A/O’s last week #SnakePit, #The Reaper, #ShawShank and at “The Mission” (Oliver Gospel Mission) on Saturday. YHC picked up some fine exercises while posting there and brought some new ideas back for the Jacksonville PAX.
Warm Up:
15 Merkins IC
15 Sqauts IC
15 SSH IC
15 Big Boy Sit Ups OYO
20 LBACF
20 LBACB
20 Raise the roof
20 Chinooks
The Thang:
Four workout cones set up in a semi rectangle, non-proportionate as YHC is not proportionate. YHC split the PAX into 4 groups and stationed them at a cone. Each cone had a set of exercises to do, as you finish the exercise plank or air chair until the group 6 is done, once the 6 is ready run a lap around all of the cones and stop at the next cone for more beat down.
Cone 1:
20 Squats with a cinder block
Air chair with the block for a 20 count
10 Pencil squats with the block
Run your lap
Cone 2:
20 LBC
20 Big B sit ups
20 Pickle Pounders (a Jumanji favorite)
Run your lap
Cone 3:
20 Block Merkins
20 Overhead block press
20 Block curl
Run your lap
Cone 4:
20 SSH
20 Calf raises
20 High knees
Run you lap
Guess what we are not done, switch up groups and repeat running in reverse order. This brought a good amount of mumble chatter.
Circle up for a Guantanamo style block pass, every other PAX had a block with one block marked as the start block, two trips around the circle and not to over work one side switched rotation of the block. Now as you know that age and wisdom will overcome youth and speed, Farah and Farah (Respect) switched out the marked block and we got in about 4 rounds before the younger group figured it out. Shout out to Farah!
COT/BOM
Prayers for Papa Smurf, Nanton, Greenville NC
Prayers for Jumanji and his M on the adoption process
Labor day family get together – Biiiiing