PAX(15): Chernobyl(Q), Busser, Stranglehold, Tenacious D, Duracell, Animal House, Dozer, Sweet Sweet, Goose, Big Rig, Beans, Double Dip, Mortar, Shocker, Mulch
5:30 Chernobyl welcomed all PAX members and FNGs to the beautiful gloom. He listed off the 5 core principles, mission statement and credo. He mentioned that he is not a professional and that all exercises are a suggestion and to modify if needed. We then moseyed down the road and back behind the school to loosen those legs.
Michael Phelps, Big Ones, String Rippers, Overhead claps
We did 2 rounds of Pull-Ups and Wall sits, roughly 30 seconds a piece to get our blood moving. Then we counted off in 6’s for the upcoming thang.
We split into 6 groups, 1 for each station. We completed each station twice over the next 20 minutes. Each station was AMRAP except station 6. Every exercise were muscles of the posterior chain. Have to switch things up every now and then.
1 – Maverick Merkins on the swings
2 – RDLs with a coupon
3 – Glute Bridge Holds
5 – Rear Delt. Flyes
6 – Farmer carry coupon around blacktop (roughly 100 yds)
We called Omaha and did a quick coupon relay race to eat up a few extra minutes at the end.
6:10 Mary / Name-O-Rama / COT
We did a super fast round of Sarpy Slammers and Name-O-Rama so we could join Titan Alley in their COT and shovel flag pass.