Site: The Armory
Q: Chicken Hawk
PAX: Flush, Jack-Jack, Gilmore
SSH x 20, in cadence
Good Mornings x 8 ic
Willie Mays Hays x 10 ic
ic Arm Circles x 20 f & b
Transition: Mosey to front of church
100 merkins (P1 does 10 while P2 holds plank)
100 WWII (P1 does 10 while P2 holds 6 inches) 100 Squats (P1 does 10 while P2 holds chair squat)
Transition: Mosey to back of the parking lot near buses
Workout Ladder: Ascending to 24
Partner Up, 6 stops, start with 1 rep at the first, add a rep each stop all the way to 24.
1)Alternating Shoulder Taps
5) Alternating Side Squats
6) Flutter Kicks
PAX’s grab non traveling rock circle up at bball court
Overhead Press 5x
American Hammer x20
Transition: Mosey to COT, circle up for Marys
Homer to Marge 20x
1)March 18 The Farm and Clarion closed for convergence at 7AM Knightdale station park and then Pot of gold 5K immediately following.
2)First monthly luncheon March 17th @ Bad Daddies Burgers Friday 11:45am
3)@gilmore Discussed Rucking AYO at Joyner Park on Tuesday’s
Prayer: remember all the PAX who are facing injuries, those who have not been out in a while.
Finished up with
Thanks for meeting with me in the cold March gloom this morning gents.