"Benefit for Pat P + Schedule for the Weekend"(9.19.2015)

A.*Pat P Benefit @ Vagabond on Saturday, September 19th @ 9:00 am*


We’re doing it again! We had a great benefit for Pat last year and let’s make it even bigger this year! Save the date for Saturday September 19th at 9:00 AM for a benefit workout to raise funds and awareness for Pat Padgett, close friend of Kevin O’Malley and others in the communinty, who is undergoing extensive cancer treatment. We are asking members to bring a $20 donation for the PR For Pat Fund to help with his medical bills and related expenses.

B. *Vagabond Schedule for the Weekend of September 19th + September 20th*

1. Saturday, September 19th, 2015: 9:00 am Benefit Workout

2. Saturday, September 19th, 2015: 9:00 am to 12:00 pm Benefit

3. Sunday, September 20th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, September 20th, 2015: 10:00 am Vagabond Powerlifting Class

5. Sunday, September 20th, 2015: 8:00 am Vagabond Fall Circuit Session Week 1

Pat P

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Plank Holds
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase Benefit Workout:
AMRAP 20 Minutes of the following:
Run 400 Meters
15 Deadlifts @ 155 lbs/105 lbs
9 Box Jumps @ 24/20 inches
6 Burpees-No Jump
B. Fitness/Competition Phase Benefit Workout:
AMRAP 20 Minutes of the following:
Run 400 Meters
3 Power Cleans @ 205 lbs/135 lbs
6 Box Jumps @ 30/24 inches
9 Chest to Bar Pull-Ups
Post Comments to Group Page.