A long Labor Day weekend has just passed with the first full weekend of College Football………Yes!!! It’s Back!!! And YHC knew many pax, including himself, would be dragging this am. Not to mention many pax, including YHC, were bemoaning their soreness from Saturday’s Iron Pax Challenge beatdown!!

 

However, not gonna get better by fartsacking in that cozy, comfy bed at 5:30 in the morning so 5 pax were on hand at #TheRanch ready to get after it. Quick disclaimer was given and then we were off.

 

Warm-up:

Mosey for a short lap just around the dog park and back to BB courts.

All IC:

-Baby Arm Circles x 10

-Mtn Climbers x 10

-Plank Jacks x 10

-Windmills x 10

 

Continued warm-up on the courts……..

“Mini” Killer B’s – YHC wanted to give the pax a little taste of this week’s Iron Pax Challenge so it was incorporated into the warm-up festivities.

 

On the line and broad jump to the other end followed by:

– 10 Burpees

– 10 Bonnie Blair’s

– 10 Big Boy Sit-ups

Broad jump back and same three B’s…..then bear crawl around court back to your starting position.

 

*Yep, this week’s IPC is gonna be high on the Suck Factor!

 

Lap around dog park and continue to the Dead End with a few side shuffles and back pedals mixed in.  On way to dead end, pretty sure the pax scared a large animal of some kind into the adjacent pond as the pax heard a loud crash into the water.

 

ATMs

-Alternating Shoulder Taps x15

-Tempo Merkins x10

-Fast Merkins x10

 

*Rinse & Repeat*

 

Mosey it back to BB courts for the main event sure to get the pax heart racing/blood pumping.

 

Inspired by our resident beast – HAKA, YHC decided to get a little COP (Circle of Pain) going with Sandbag in the middle. All pax not performing exercises with sandbag were alternating between SSH/Imp. Walkers.

 

-Cleans x10

-Front Squats x10

-OH Presses x10

-Lunges x10

 

R&R with Plank/Flutter Kicks and 5 reps each on the exercises.

 

Another lap around dog park and back.

 

Finished off with the ‘Five Below’ workout dice……….yes, literally a cube/dice looking thing with random exercises/commands on it that my 2.0 bought me for beatdowns. Not a bad way to finish up a beatdown, that is unless you roll damn Jump Lunges and Tuck Jumps multiple times in a row ☹  YHC overheard Vanellope and Grouper discussing if this thing was weighted on one end of something………..

 

The Last roll of the morning by Belding was water break and YHC looked at clock and just happened to be 6:15 on the dot!

 

COT:

 

-Prayers for the Bahamas and all those folks in Hurricane Dorian’s path.

 

-Prayers for Sanka and his speedy recovery from knee surgery.

 

-Prayers for Apnea’s M and the continued health of the bun in the oven.

 

 

 

*The pax worked out the sore muscles today and ended up putting in some hard work at the courts. Lots of sweat puddles were spotted at the end of the beatdown. Very little mosey for a typical YHC Q and even commented that Flat Tire would have enjoyed the core work with the sandbag…….but also missed others today that have been consistently posting.

 

Heck, really been missing those guys that have been away for too long and need to see everyone back out soon! Slay those dragons men and get back out with your brothers.