• Post Type: Backblast
  • When: 02/17/2024
  • AO: PainLab
  • QIC: Timeframe
  • FNG's:
  • PAX: Hermey, Noisy Cricket, Tube, Hunchback, Happy Trees, El Toro, Stagecoach, Clavin

Beautiful but cool Saturday morning at the Schiele.  With the Dam to Dam relay in progress painlab and bootcamp were combined for the day.

We had a nice turn out, a beautiful morning, and a flag.  Let’s go.

Pledge

Warmup:

SSH’s x 15 dc

stretching

SSH’s x 15 dc

stretching

 

The Thang:

All counts are 15 unless otherwise stated.

Complete 3 rounds of each set and take a lap around the parking lot.  You can choose any way you want to do your lap.

 

Set 1;

Upright Rows

LBC’s

Squats

 

Set 2:

Pullovers with Crunch

Heels to Heaven

Calf Raises x 30

 

Set 3:

Merkins

Freddie Merks

Step Ups

 

Set 4:

Kettle Bell Swings

Penguins

Lunges

 

Set 5:

Overhead Press

Oblique Crunches

Side Lunges

 

Set 6:

Curls

Windshield Wipers

Monkey Humpers

 

Cool down was exactly the same as the warmup.

 

It was a very nice morning with some great guys.

We wish all of the Dam to Dam runners the best of everything and know they are doing us the PAX proud.

It was an honor!

 

Timeframe