Author: Jared Hauseman

“Tuesday at the Vortex”

Location: Vortex

Hatechew, Chewtoy, Big Dude, Agassi

Workout: 45 minute AMRAP on 3 hill off road loop (.40 miles)

At the top of each hill, perform an ab exercise. PAX take turns picking the exercise and duration/reps.

Exercises included, various planks, flutter kicks, imperial walkers, hillbilly walkers, and heel touches.

Cooldown: .25 mile run

Pokémon! Oh you’re my best friend…In a world we must defend…Pokémon! Gotta catch ’em all! A heart so true, Our courage will pull us through…

Weather – A pleasant 71, humidity not too bad, clear enough to see a good sunrise

PAX – Nemo, Chew Toy, Agassi, Doroty, Counselor, Almanac, Countdown (QIC, YHC)

W-a-R

– SSH 4×20

– Merkins 4×20

– Hillbilly 4×20

– Monkey Humpers 4×20

Thang

The Rotation Pain Station was in full effect, leaving murdered reps in its wake…

– Kraken Burpees x 105

– Plank Jacks x 950

– Starjumps x 647

– Plank hold x 1215(sec)

– Smurf Jacks x 964

– Flava-Flav Merkins x 203

– Scissor Dollies x 567

Moleskin

After countless hours of directly/indirectly watching Pokemon (easily exceeds 1k hours) YHC felt a calling that must be shared with the PAX, hence the inspiration for a TV Show/Video game music themed beatdown! The bleary eyed PAX quickly dialed in when the FINAL COUNTDOWN kicked off the beatdown start…and there was no turning back! Rep after rep, round after round, these HIM found the strength to continue on…to push each other to be the very best like no one ever was! They knew, that this very morning was their destiny, with their best friends, in a world we must defend….Pokémon! Gotta catch ’em all!

CoT

YHC closed it out with a prayer to remember those in harm’s way along the Gulf Coast, to have courage in the face of adversity, and to make the hard right versus the easy wrong

Thank you for the push gents!!! Aye!

Countdown

Q- Chewtoy

PAX- Countdown, Counselor, WildThing

Run 1 mile to park

50 Merkins

150 squats

250 Flutterkicks

50 Catalina wine mixers

150 single leg lunges

250 LBCs

Run 1 mile

CoR

NoR

Announcements- IronPax dropping Week 0 tomorrow!!

Prayer-WildThings friends Father in Law with a very rare disease that can be recovered from; ChewToys coworkers brother who was in a serious motorcycle accident earlier this week. All first responders and military

“Cardio of Dreams”

Location: Vortex

Hatechew, FNG Uncle K, Rachel Ray, Tippmann

(20 pound vest encouraged)

Warmup

Stretch on own, .25 mile run

Workout 15 minute AMRAP on a baseball field.

Start at home 30 merkins, run to 1st 30 Flutter kicks, run to 2nd 30 mountain climbers, run to 3rd 30 Side Saddle Hops, run to home and repeat

2nd Half

15 minute AMRAP run on “hill climb loop” (.18 mile loop, 50 ft. hill)

Q- Chew Toy

PAX- Counselor, Hachew

Warmup

10 Merkins

10 diamond Merkins

10 wide Merkins

15 monkey humpers

10 windmills

1/4 mile mosey

4 rounds

45sec 15 sec rest

Plank kickthrough

Shoulder presses

Jump lunge

Gas pump

Bent rows

High knees

Pulse ups

Block Curls

Sprint

30 yd out and back Cindy duck walks

Announcements: Iron PAX is coming!! Get signed up! It’s a great way to have some friendly competition but push yourself to limits that you didn’t know you had.