1-4-22 Mount Olympus
“Chernobyl Fun Dip Co-Q”
PAX(): Chernobyl, Fun Dip, Double Dip, Mortar, Glory Days, Black Tuesday, Ferdinal, Tony the Tiger, Milo, Big Rig, Kick Stand, KOA, Busser, Sundance, Boss Hogg, Crank Bait, Diddy, Invictus
5:15 Chernobyl & Fun Dip 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 to the football field for Warm-O-Rama.
5:20 Warm-O-Rama
Hamstring hangs for 10 seconds
Quad Stretch 10 seconds each leg
Sun Gods FW & RV x 8 IC
5:25 Pre-Thang
In the parking lot, we circled up and completed a series of seven exercises completed in seven rep sets until the song was over. The song of choice…”Around the World” by Daft Punk.
Exercises
– Curls
– Around the head
– Overhead Press
– Steering Wheel
– Bent Over Rows
– Front Shoulder In/Outs
– Ovhd Tricep Extensions
5:35 The Thang
We mozied to the football field and lined up along the south goal line. We then paired up. While one partner would complete the first exercise, the other partner would murder bunny down to the 20 yard line, then rifle carry back. Once they returned, the partners would switch to repeat the first exercise. Once both partners finished the first exercise, the first partner would murder bunny out to the 40 yd line and rifle carry back, while the second partner completed the exercise. This sequence continued for each major 20 yard line and for all four exercises.
Then, to finish both partners would farmer carry their coupons across the field to the other goal line, switching arms at the 50 yard line. Below are the exercises to complete.
20yd Dive Bomber Merkins
40yd CPEs AMRAP
60yd Man-Makers AMRAP
80yd Baby Dips
5:55 Name-O-Rama / COT
COT: PAX went around and named two goals they have for 2023: 1 goal was related to fitness or F3 while the other is something non-fitness related.