QIC: Oil Can
PAX: NordicTrack, Mr. Met, Hasbro, Magnum, Postman, Cleaver, Milkman, Mr. Clean, Resume, Roomba, Dundee, White Lightning, Sherlock
AO: Shot House
Typical summer morning — mid to low 70s, a very slight breeze & some birds chirping.
Windmills x 15 IC, Forward Fold, SSH x 20 IC, LBACs Fwd & Reverse x10 IC, Cherry Pickers x 10 IC
Bear crawl merkins – 3-count bear crawl followed by a merkin – for about 50 yards. PAX really enjoyed this warmup…or that’s what it sounded like!
Crazy Eight’s – Part 1
Split PAX into groups around the track & do a set of 8 exercises.
8x Flutter Kicks
8x Monkey Humpers
8x Hello Dollies
8x Plank Jacks
8x Squat Jumps
Rotate doing 8 lunges, 8 count bear crawl, 8 count crab walk & 8 bunny hops
Do set of eight exercises again, then rinse & repeat until eight total sets have been completed.
Crazy Eight’s – Part 2
Mosey to bleachers & spread out to give room between each PAX
8x Incline Merkins
8x Decline Merkins
8x Box Jumps
One trip up to the top of the bleachers will give you four sets, so do two trips up the bleachers.
Mosey back to the parking lot for time.
Read the other day about a 103 year old woman getting her first tattoo to cross it off her bucket list. She got a tattoo of a frog – an animal she loves dearly.
The grandmother did this during COVID, and I really found it quite touching that despite everything going on, she still found a way to do something on her bucket list. Encouraged the PAX to do something on their bucket list during this time.
Nothing of note. Just a solid beatdown enjoyed by all.
Ponce’s VQ at Shot House on Wednesday; sign up for IronPAX