QIC: Michael Bolton
The PAX: Coach K, Ray, Big Perm, Joker, Mr Clean, Paladin, Moped, Madoff, Floride, Crop duster, Michael Bolton
Conditions: 39 and crisp
I am neither trained nor a professional, workout at your own risk and your own benefit; please modify where needed. You’ll be challenged to push yourself beyond your limits by the man standing next to you, you are encouraged to do the same.
IC (unless otherwise stated)
Arm circles fwd/rev x20
Mountain Climbers x20
Past the parking lot circle to a random spot under
each partner performs exercise in each position, then move to next rep count.
Plank for the 6
Mosey to the handicapped lot
Doracides 1,2,3,4 – Dora’s Cra-Cra lil sister
2 PAX work together to reach cumulative exercise goals of 100, 200, 300, and 400 reps.
PAX 1 will execute as many reps as possible
PAX 2 Bear Crawl to the 1st parking sign; execute 1 burpee
Bear Crawl to the spot in between parking sign 1 and 2; execute 2 burpees,
Bear Crawl to the 2nd parking sign; 3 burpees
Jailbreak back to partner and flapjack.
Rinse & Repeat until all reps are completed
Alt shoulder taps x400
Recover & 10 count
Bear Crawl from the starting point to the stop sign.
Mosey back to #PadOfPain
All exercises are done IC and in rapid succession until
American hammers x10
back scratchers x10
Repeat 3 rounds completed.
– Run Day Friday #theRake P200 training
– If you know anyone who would be interested in running the 200, we have roster spots
– Oyster Roast Saturday 18th Rose Hill 4 – 8ish Rose Hill Equestrian side, contact Squealer for the deets.
1. Joker and Bolton are of 1 mind. Every time we go to the handicapped lot he announces it’s coming before we get there.
2. Crop Duster was just discharged from PT, and already ready for 10.5mi leg #2
3. Beets – Bolton – Bearcrawls – Battlestar Galactica.
4. You only send chain letters to people you rarely see, and people you despise.
5. Coach K loves a good chain letter, he welcomes you to send them his way
6. That’s just Ray being Ray when it comes to the 1stF, but what he really excels as is the 2ndF and always working back with the 6. Great work out there.
Michael Bolton Out #BluffonF3Strong #ISI