Weather: Balmy 58
21 PAX rolled into the gloom on a warm Thursday morning for a full body smoker with a few new moves for the Lexicon (or Rudy just didn’t know the F3 term).
COP – Rudy
Disclaimer
Prayer
Warm-up
SSH 15 IC
TTT 16 IC
LBAC 15 IC
LBAC Reverse 15 IC
Full Body Circuit
4 sets of 4 moves, each lasting 1 minute, moving around the AO with additional Merkins to finish each circuit. PAX were asked to pick a number of Merkins and stick with them throughout the workout.
Set 1 – Amphitheater
Chest – Thumbs up Merkins (merkin with a plank arm/leg raise at the top)
Legs – Side Lunge Jumps
Core – Sphinx Crunch Hold (Low Plank Dog Pissers per Donatello)
Cardio – High Knees
15-30 second break
X number of Merkins
Mosey to the Wall
Set 2 – The Wall
Chest – Incline Plyo Merkins
Legs – 1 Leg Squats
Core – Alphabet Soup
Cardio – Wall Jumps
15-30 second break
X number of Diamond Merkins
Mosey to the Hill
Set 3 – The Hill
Chest – Plank Walkers
Legs – Diamond Hops
Core – Mountain Climbers
Cardio – Hill Run
15-30 second break
X number of Staggered Merkins
Mosey to the Amphitheater
Set 4 – The Amphitheater
Chest – Gump-Jump Merkins
Legs – Triangle Lunge
Core – American Hammers
Cardio – Super Burpees
15-30 second break
X number of Staggered Merkins
Finisher
Depth Charges – 1min
Elevator Merkin – 1min
COT
Countarama
Namearama
Tremendous work by the PAX. It truly is an honor to have the opportunity to workout with such an amazing group of men. Showing up to the Iron Horse throughout the week, despite the conditions or being awake before 90% of the population, makes us better men, stronger leaders, servant husbands, and loving fathers.
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