Conditions : 70°F, 87% Humidity, no wind, mostly cloudy morning
Q : Spike
Beatdown : 11 PAX posted
DISCLAIMER : was given, don’t sue anyone, don’t hurt yourself. Lets go.
YHC arrived a little bit early, but not before 4 ruckers were already out and about (Einstein, Dora, ElToro and Father Delco) getting in 2.0 miles as a pre-ruck at 04:43AM. Dedication! Or perhaps they knew my Q was going to be easy and decided to “modify up?”
Just as those 4 PAX were arriving, YHC got it going.
Warmup :
- 10x side straddle hops IC
- 10x arm circles IC
- 10x Michael Phelps IC
- 10x circle arms IC
- 10x Daisy Pickers IC
- 10x Peter Parkers IC
- 10x Parker Peters IC
- 10x Weed Pickers IC
Mosey around the Radnor Preserve Apartments loop (about 230m)
The Thang :
As a group : 4 exercises x 20 reps for 5 rounds.
At completion of each round, mosey around the Radnor Apartment front loop.
- Incline Merkin, Lunges, Plank Jacks, Freddy Mercury
- Decline Merkin, Squats, Side Straddle Hop, Flutter Kicks
- Wide Arm Merkin, Reverse Lunge, Mountain Climbers, American Hammer
- Diamond Merkin, Low Slow Squat, Imperial Walker, Rosalita
- Tricep Dips, Alternating Side Squat, Burpees, Big Boy Situps
We went on a bit of a longer mosey, this time up the steps to the front of the Radnor Township Police Department where we circled up.
20X SSHs IC
10X Australian Sweat Angels IC
Planking with right hand & right leg up : 10s
Planking with left hand & left leg up : 10s
Cobra pose stretch 10s
Child’s pose stretch 10s
15x Derkins IC around the circle
Mosey back to the Skate Park for some quick Mary :
20X IC Outlaws
20X IC E2K (10 each side)
Happy to see 11 of us out on a Monday morning where there were SO MANY reasons to stay in bed!
Announcements :
September 6th is coming up – the 5th year Manniversary of F3 Lehigh Valley at the Lil Lehigh Fishery near Allentown, PA from 7am-9pm. Gotta be there for that.
IRONPAX Challenge is coming up in September. Lots of chatter around this. Signing up is a cool of way of supporting them, and is totally FREE.
Circle of Trust :
Prayers for kids going back to school, and the house getting used to it again. Make time to do stuff with your kids while you can!