Five PAX made it out for some fun in the park.

WARMORAMA

10x IC Imperial Storm Troopers

10x IC Michael Phelps

10x IC Windmills

10x IC Calf raises

Batwing which consisted of 10x IC of:

– Arm circles

– Circle arms

– Seal claps

– Overhead claps

– Moroccan night club

THE THANG

Next we mosey’d to the soccer fields to do 11’s. Started with 1x WWII ran 100ft and did 10x No Surrenders. Rinse and repeat.

Next mosey’d to the shed to collect Cindy. It’s almost summer time so it’s a good time to work on our shoulders and arms.
– 12x IC Curl + overhead triceps extension (4 count movement)

– 12x IC skull crushers
– 12x IC Curls
– 12x IC block rows
– 12x IC dips on the block
– 12x Good mornings
Repeat this another time.

We traded our blocks for bricks and returned to the field for more work.

Brick work:
– 10x IC Reverse fly
– 10x Thrusters (single count)
– 10x IC Lateral + front raise (4 count)
– 10x IC Push up row (6 count)
– 10x IC Chest fly
– 10x IC Arm rotation to overhead press
Repeat this another time

Returned to the flag for some core work.

MARY
– 10x IC X-factor
– 10x IC American hammer
– 10x IC Jay Lo’s
– 10x IC Flutter kicks
– 60s plank with periodic switch from high to low plank and vice versa
– Homer/Marge
– 10x IC LBCs

Ended with COT and some stretching.

Praises and prayers for continued healing for Blue’s brother-in-law, Juice’s daughter dealing with social and anxiety issues, and perseverance for graduating students as they come close to the end of the year (Turnpike’s daughter and Boomerang).

It was a heavy upper body workout and all the PAX did great even with some dealing with some bum shoulders. They still put in the work as much as possible to get better than they started.
Shout out to Double Down for completing Week 1 of the 2024 IPC before the workout. And I again apologize for using many of DD’s most hated exercises. 🙂

Great job men!