AO: PorkChop Hill
When: 10/19/2024
PAX:
Number of Pax: 5
Pax Names: Sandworm,
Number of FNGS: -1
FNG Names:
QIC: Sandworm
The BackBlast:
Six pax completed the inaugural Porkchop Hill Stair Mix on a sunny 40-degree morning.
Title: Stair Mix – Porkchop Style
Pax: Sandworm (Q), Pegleg, Saddle Sore, Riddler, Double Bounce, and Moped
Warm O-Rama:
- Showed Dynamic Strech Option for Stair Mix
- Everyone chose the run option
The Thang
Prattle:
- People choosing the run option did about 8 rounds in 30 minutes.
- The run option replaces a standard dynamic stretch option.
- 8 rounds is the time to beat if you want to try it on your own.
- 30 minute timer.
- Start and finish your last round if the timer is not at zero on completion of a round.
Beatdown components:
- 40 Squats
- 60 stairs (5 sets of 12)
- 100 meter run at top of stairs (50 out and 50 back)
- 20 Merkins at the top of the stairs
- Run down the stairs once and 100 meter run at the bottom of the stairs (50 out and 50 back)
- Start the next round at the bottom of the stairs with squats
COT
- Moped, Saddle Sore and Riddler discussed hurricane damage. Moped helped out last week and said there were over 32,000 requests to help clean up properties in the Methodist portal.
- Sandworm discussed giving yourself a quiet time during the day to be more peaceful and productive.
Notes:
- We had a watch reading of 500 calories at the end of the mix.
- Totals of 320 squats, 160 merkins, 480 stairs, and 1600 meters.
- 1600 meters is approximately 0.994 miles. So, our moseys made the workout over a mile run.
Six pax completed the inaugural Porkchop Hill Stair Mix on a sunny 40-degree morning.
Title: Stair Mix – Porkchop Style
Pax: Sandworm (Q), Pegleg, Saddle Sore, Riddler, Double Bounce, and Moped
Warm O-Rama:
- Showed Dynamic Strech Option for Stair Mix
- Everyone chose the run option
The Thang
Prattle:
- People choosing the run option did about 8 rounds in 30 minutes.
- The run option replaces a standard dynamic stretch option.
- 8 rounds is the time to beat if you want to try it on your own.
- 30 minute timer.
- Start and finish your last round if the timer is not at zero on completion of a round.
Beatdown components:
- 40 Squats
- 60 stairs (5 sets of 12)
- 100 meter run at top of stairs (50 out and 50 back)
- 20 Merkins at the top of the stairs
- Run down the stairs once and 100 meter run at the bottom of the stairs (50 out and 50 back)
- Start the next round at the bottom of the stairs with squats
COT
- Moped, Saddle Sore and Riddler discussed hurricane damage. Moped helped out last week and said there were over 32,000 requests to help clean up properties in the Methodist portal.
- Sandworm discussed giving yourself a quiet time during the day to be more peaceful and productive.
Notes:
- We had a watch reading of 500 calories at the end of the mix.
- Totals of 320 squats, 160 merkins, 480 stairs, and 1600 meters.
- 1600 meters is approximately 0.994 miles. So, our moseys made the workout over a mile run.