AO: The Silo
When: 10/02/2024
Number of Pax: 14
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Corner Kick
Introduction
The silo stands alone but you will not with a partner circuit that will keep you moving and hit the whole body.
Warm-O-Rama
WOR
– Imperial Walkers – 10 in cadence
– Arm Circles – 10 in cadence
– Abe Bagotas – 10 in cadence
– Motivators from 5
The Thang
DORA
Exercises/ run
Run is a path from pavilion, around far island in lot, to the near island where one partner has their coupon. They do bricklayers towards the other island for a distance of two stalls. Leave the coupon and run same route back to pavilion. The next partner run route to the coupon. Repeat.
150 – Dips
100 – Step Ups (each leg ½)
150 – Chest Press
100 – Coupon Squat
150 – Curls
100 – Toe Touches (Alternate legs)
150 – Big boys
100 – Merkin
Target 1000 reps combined
Mary
LBC – 20 in cadence
American Hammer – 20 in cadence
Knee Pull (Back and legs off ground) – 10 in cadence
Foot Pull (Back and legs off ground) – 10 in cadence
Leg Pull (Back and legs off ground) – 10 in cadence
Circle of Trust
Back at the beginning of September I tweaked my back setting down a cooler I had no business lifting alone. I should have listened to my body when it was awkward to pick it up but I was determined. I have done this to my back before so I had an idea what I was in for. It frustrated me because it upended the rest of the weekend, impacted playing with the kids, and kept me from posting. I was tempted to push through and give a piggy back ride or come out and post. Some people say pushing through is the way but for me that has just prolonged the issue. I was excited to challenge myself with Iron PAX but ended up missing week 0. On one hand I missed out on a week but doing so made it possible to complete the rest of the challenges. I didn’t go back until I was ready. I have heard other PAX talk about the cold weather and needing some EC to warm up. This is listening to your body. Don’t ignore what your body is telling or has told you, It will likely keep you out of the game longer.
Naked Man Moleskin
Running a lap of the route during WOR would have eased a lot of confusion at the start of the beatdown.