Acorn threw down the gauntlet and 8 PAX answered the call on an off-day Friday. Yes, Friday is a thing now.
Warm-Up:
Run up all levels of deck to top, with lunge walks up the last ramp.
SSH x15 IC, Burpees x5 OYO, WMH x10 IC, Burpees x5 OYO, IW x15 IC, Burpees x5 OYO, Arm Circles x20 each way IC, Burpees x5 OYO, Slow Merkins x10 IC
The Thang:
Four pairs of 2. Two pairs run down stairs of deck and back up, One group alternates 10x Thrusters with sand bag while other planks, last group alternate partner carries up full length of ramp. Rotate until hit all stations.
People’s chair with rotating exercises (overhead clap, leg lifts, arm circles, Jack Webbs) while one PAX does 20x Thrusters, one PAX does burpees until Thrusters are done, then next two PAX do Thrusters and Burpees until all PAX have done both.
Right into Mary…Plank Jacks, LBCs, Dying Cockroach, Freddie Mercurys, Flutter Kicks
COT