Nice cool morning here in Lutz, FL. 6 Pax arrived ready to work thru the soreness that was still with us from the Iron Pax challenge that we completed Saturday. YHC arrived a little earlier to chalk up 6 agility ladders in the parking lot for the pax.

Warm Up

  • Mosey around the dog/tennis courts
  • Imperial Walkers X10 IC
  • Air Presses X10 IC
  • Windmill X10 IC
  • Circle Burp X5 rounds

To the parking lot for some Agility Drills on the chalked up Agility ladders YHC colored before the beatdown. The following exercises were performed for 45 seconds and 25 seconds of rest

  • Lateral Jumps
  • 2 Jumps Forward 1 Back
  • Squat Out Hop In
  • Split Jacks
  • Skaters with Toe tap in outer box
  • Plank Jacks
  • Wide Merkin/Diamond Merkin
  • Quick Feet

Mosey to No-see-um Round a bout for his early departure, at the round a bout we performed the following exercises at each line

  • X15 Split Jacks-Lunges to the next
  • X15 Merkins-Bear Crawl to the next
  • X10 Squats-Duck Walk to next

Mosey to BB parking lot

  • X10 40 yd Sprints, it was great to see the competitive pax out today really pushing and trying to win and giving it AYG thru the sprints. Every pax won a round except Apnea who lost to YHC by a photo finish LMAO

To the BB courts for 1 set of Bruce LeeĀ  and 1 set of Sava sana (or however you spell it)

 

COT:

  • Prayer for those DR and traveling
  • Prayers for YHC coworker

Moleskin:

  • IPC Saturday for F3Lutz
  • Great Job again this morning to all Pax really giving it AYG