Pick your poison 2

May 25, 2016
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Warm-Up:

  1. Plank Jacks X 30 IC
  2. Squat Jacks x 25 IC
  3. Donkey Kicks x 20 IC
  4. Imperial walkers x 20 IC
  5. Cadre Phil Overhead Arm Claps x 40 IC
  6. Rubios x 40 IC

…

The Thang:

  1. Mosey over to the rail
  2. Dips x 20 IC
  3. Arm Chair (10 count)
  4. Dips x 15 IC
  5. Arm Chair (10 count)
  6. Mosey on over to the bucket on the fourth floor of the parking deck for 25 minutes of “Pick your poison”. With your partner pick an exercise out of the bucket. Perform all exercises, run 100 yards to the end of the 4th floor, then return and pick another exercise from the bucket.

Exercises in the bucket included:

  1. Merkin Madness: 10 Partner Derkins, 10 patty cake merkins, 10 pop-up merkins, 10 sqerkins, 10 merkins
  2. A little help from my friends: Partner’s people chair (60 count), 10 sqerkins, 50 yard buddy carry (each), 20 leg throws (each)
  3. Bountiful burpees: 50 yard broad jump burpees, sprint back, 15 clurpees
  4. Burp and Merk: Begin a traditional burpee with a single push up at the bottom, then complete. Drop back down for a second burpee with two push ups, then complete.Pyramid up to 8 and back down to 1
  5. Run Forest Run: sprint 100 yards and back, 20 merkins, sprint 100 yards and back, 20 Peter Parkers, sprint 100 yards and back, 20 box cutters
  6. Super plank: elbow plank (30 count), from elbow plank 30 arm raises (15 each side); full plank (30 count); from full plank 30 leg raises (15 each side); side plank (20 count each side); elbow plank (20 count)
  7. Escalator: 10 merkins, 20 burpees, 30 squats, 40 LBCs, 50 flutter kicks, 60 Rubios
  8. The Haul: 50 yard buddy carry (each); 50 yard wheel barrow carry (each)
  9. Thigh Master: 25 squats, 50 yard lunge walk, 50 yard broad jumps, Partner People’s Chair (60 count), 15 copperhead squats
  10. Delt(a)-Delt(a)-Delt(a): (perform all excercises without lowering arms) 40 forward arm circles, 40 reverse arm circle, 40 Cadre Phil Overhead Arm Claps, 40 forward arm circles, 40 reverse arm circle, 40 Cadre Phil Overhead Arm Claps

Mary:

  1. American Hammer x 30 IC
  2. World War I sit-ups x 20 OYO
  3. Circle planks x 13 IC
  4. Reverse circle planks x 13 IC
  5. Flutter kicks x 20 IC

…

COT: Count, Namorama, announcements, BOM

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