Settle your debts

Hot and humid Saturday in HN with the infamous Dollar Bill as a Co-Q.  Originally intended to be lead by the one and only G-Train, whose leg injury kept him from leading the Pax.  In an effort to do G-Train proud, DB and I provided a mix of cardio, ab, chest, and leg work.  12 brave souls joined us in our endeavor to pay our debts to ourselves.

Warm-up- DB lead

15 Air press (IC)

Michael Phelps (IC)

LBAC F/B (IC)

SSH (IC)

Merkins (IC)

 

The Thang

Mosey to I-9 fields, four stops along the way.  Members of PAX rotated exercises ranging from Burpees, scissor kicks, merkins, etc.

Pyramid of death- partner up, p start mosey in opposite directions, running a circle- when crossing each others begin with 5 burpees, next crossing; 5 burpees + 20 Merkins, next 5 burpees + 20 merkins + 20 squats, 4th time 5 burpees + 20 merkins + 20 squats + 20 LBCs- continuing dropping the burpees then merkins etc.

 

Handed over to Gizzard  – where I lead Pax to playground so settle our debts.

Partner Up-

Pay debt of 200 LBCs – can do a 2 for 1 deal with 100 BBSU- allowed to mix and match-  While Partner 1 is exercising, partner 2 is running to steps and back.  R&R until debt is paid.

Pay Debt of 50 Pull-ups – can do 100 Mike Tysons, R&R until complete.

Pay Debt of 100 squats- can do 100 dips, mix and match until complete.

Mosey to bridge- must pay toll.  Crab Walk, bear crawl, lunge or sprint with 10 burpees to complete.

Mosey back to flag, stopping at tennis courts for 1 minute wall sit, stopping at second wall for BTTW.

Mosey back to flag

COT:

We successfully paid our debt to our body- getting stronger today.  What other debts do we owe to others- who do we need to “Make right” with?

Prayer Requests- Shirley’s friend’s husband, Undertaker (from Wilmington safe travels) Check Please wife safe travels.

Announcements- F3 Fallen on Monday

Count-o-rama /  name-o-rama.