Coming up with a post-Iron Pax BD plan was tough considering week 1 was a full body blaster. Though we didn’t do much running so that was easy enough to remedy…
To begin, we started with a mosey to the parking lot by the bus ramp for the warm-o-rama. Exercises were: SSH, Copperhead Squat, and Weedpicker’s
After warm-o-rama it was time to mosey to the parking lot on the sweet apple park side.
Once there, the first exercise was the burpee-broad jump. We started at the bottom of the hill. Each pax would do a burpee, then a broad jump. Rinse and repeat till we got to the top. After a quick 10 count it was back to a mosey over to the track by the restrooms.
Next up was catch me if you can. Pax partnered-up.
Partner1: Did exercise while Partner 2 bear crawled until Partner 1 finished their reps and ran to catch them. We continued this around the track until we got to the pull-up station. Exercise was Carolina Dry Docks/Aka Stone Mountain’s/aka pike push up w/an escalating rep count. First rep count was 10 then to increase by 5 after each partner finished their previous rep count. UHC apologies for not making this clear enough and for saying to go all the way to the pull up bars when I meant sit-up station.
When we made it to the sit-up station it was time to mosey again to the bleachers down the hill from the pull-up bars.
The final set of exercises were: Dips, Step-ups and Derkins. Partner 1 did exercises while Partner 2 ran to the stop light and back. Rep count was as many as you can until your partner came back. Once we got to about 5 mins till time we made our way back to the flag for a few rounds of Mary to close us out.
Sat A.M. Murph continues. 07:00 by pull-up bars.
Monday’s Labor Day start time tentatively 07:00 subject to change based on scheduling.
IPC: if you haven’t registered you still can. Remember to record your results.