Pacesetter (Pride Rock)

1. 

   Anonymous says:

   September 22, 2018 at 8:50 am

   On these evening 15 paxs took on Sipe’s challenge of a Beatdown.

   Sipe moved everyone to the pull up bar where coincidentally we had an audience of kids and parents coming off the soccer fields.

   We warmed up with the following in cadence:
   25 plank jack shoulder taps
   25 floor hops
   25 lt. Dans
   25 diamond merkins
   25 down on 3 up on 1 merkins

   Next while the paxs rotated and did 5 pull ups we did 10 single legs burpies in cadence and 10 single arm burpies in cadence.

   Next we split the paxs in half and half made a lap around the soccer fields the other paxs would go to stations:

   Six way shoulders
   Chest press
   Close grip press
   5 chest press hold for 5 count
   Bicep curls and tricep kickbacks

   Next we did elevators for merkins, squats, and diamonds.

   In our COT we welcomed FNG Captain Lou and because it was just recently his birthday we did 48 merkins.

   The paxs were: Captain Lou, Goose, The Mick, Dirty, Billy Bob, Brita, El Chappo, Scrum, H2, Brockavich, Honeymoon, Jake the Snake, Bluto, Mary Lou, and Sipe.

   As always it was an honor.

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