“…Because I was inverted.”   Maverick – “Top Gun”

YHC planned something special for the PAX today.  Coming off the previous month of IronPAX grinders YHC felt it important to promote growth within the group by pushing outside our agility comfort zone.  Enter today’s BD: Inversion Therapy.

Warm O’ Rama

Mosey two laps around the bus lanes following the yellow cones setup in observance of Ellie’s Day.  Circle up in the field close to the school.  YHC kicked off the beats via Ice T’s (thanks T!) kick-a$$ flare speakers.  PAX were informed of Saget’s previous Dj’ing (skillz?) to much laughter and name calling.  Gotta keep it light!  Sun Gods, Phelps and Frankensteins followed.    Time for a new exercise – Sampson’s in to Spider-Mans…these hit the PSOAS (the what???)…it’s the muscle that runs from your back around to your core…causes lots of back issues…hit it well!  Inch Worms and Wrist Stretch next.  Special shout out to Chops for helping YHC minimize the train-wreck of instructions…Commander-of-all-Compliance!  Recover!

The Thang

Inversion Skillz Work

Mosey to the wall.  Partner up and practice Hand Stand Kick Ups for 5 minutes.  Partner 1 helps Partner 2 kick up on to the wall, if needed.  YHC was impressed with the group on these.  Most of us men over 20 who are not gymnasts hear our brains say “oh hell no!” when presented with a movement like this.  Everyone worked to overcome those thoughts and get up on that wall…way to believe in yourself!

At the 5 minute mark we switched to practice Ballz to the Wall / Wall Walks.  Partner helped spot PAX, if needed.  Again, great work all around working to get as high as possible on the wall.  PAX can show their M’s and 2.0’s that they now can pirouette…Fabulous!

AMRAP

Now on to the fun.  19 minute AMRAP consisting of the following:

1 Lap

30 HRR Merkins

1 Lap

30 Big Boy Situps

1 Lap

3 B2W/Wall Walk

PAX KILLED IT!  Lots of grunting and groaning on those HRRs and B2W.  Chalk board was used to mark each round that PAX completed…38 rounds were accomplished, in total.  Great work!

COT

Picture of the group was taken (thanks Drone!), Count off, Name O’ Rama

6th Man: Tackleberry, thank you for sharing!

Announcements: Saturday, Nov. 28th all day Q at Veteran’s Park…sign up!  Don’t forget about F3 service opportunities this month!  Get out there and share the love.  JackBauer is collecting the list.

Prayer: Prayers for Chop’s work opportunity, go get em’!  Prayers for Twinkle Toe’s shoulder injury, we pray for recovery.  Remember Ellie’s Day…Be Kind to One Another!

Coffeteria: so good Ice T, thanks!

SYITG