How To Thaw Out 8 PAX in 45 Minutes

Eight bad-ass Gastonia PAX thawed out well after a sub-30-degree Bandit beat down.  A few of these tough (aka not-so-smart) guys showed up in shorts for the 27 degree chill.  Not naming names, Gastone.

At 0530, warm-up started with:

• SSH x20 IC (nice speed work by Hush Puppy)
• Merkins x10 IC
• Don Quiote  x10 IC
• LBC x20 IC
• Burpees x10 OYO

After a brief pause for the Pledge, the PAX take a short run to the old, empty, Harris Teeter parking lot (perhaps this should be called the Belacino’s parking lot).  The first downpainment was Four Corners.  We ran between 4 corners completeing the following exercises at each stop:

• Dying Cockroaches x20 OYO
• Mountain Climbers x20 OYO
• American Hammers x20 OYO
• LBC x20 OYO

After completeing the first set, we plank for the 6.  Then just for fun – 10 more Burpees OYO.  Rinse and repeat for total of 3 full circuits.  I’m pretty sure Short Sale lapped us on the first circuit. Stud!

Then we run back through to the Sterling Bank parking lot and loop back up the sidewalk and find a place on the wall.  Next downpainment included the following:

• Arm Squats (aka Dips) x10 IC
• Step Ups x20 IC

Rinse and repeat for total of 3 sets.

Then we return back to Pelican’s for partner work.  Downpainment of choice is, of course, Dora 1,2,3.

• 100 Merkins
• 200 LBC
• 300 Squats

With exactly 7 minutes remaining (I love it when a plan comes together), we wrap up People’s Choice 7-Minutes of Mary. All had the opportunity to lead exercises. And Gastone taught us all what happens when the Q gives up control.  40 Flutter Kicks (Stroganoff would have been proud of you)!

Great to see you guys this morning!

If you enjoyed today’s beatdown, I’ll be doing it again next week – my VQ at Folsom!  CAN’T WAIT!

Bandit