Warm-Up:
Run a lap through parking lots
Side straddle hop X 25 IC
Squat Jacks x 20 IC
Plank Jacks x 20 IC
Arm circles (forward) x 25 IC
Arm circles (backwards) X 25 IC
Merkins: Increasing sets starting with 1 and ending at 10 single count.
Hand release Merkins: Decreasing sets starting at 9 and ending at 1 single count.
PAX ended the warm-up by congratulating each other on a tough workout and tried to head back to their cars. Not so fast a-holes. I got more fun stuffed planned!
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The Thang:
A 3-station version of “Pick your poison”
Station 1 – Bucket of love#1. Pick an exercise out of the bucket. Perform all exercises, run the station 2.
Station 2 – Pull-up bars. Your choice…5 pull-ups or 15 kettle bell lifts (35lb kettle bell). Run to station 3, but you must bear crawl through the coned off area.
Station 3 — Bucket of love#2. Pick an exercise out of the bucket. Perform all exercises, run the station 1.
Rinse and repeat until Mary
(Rather than just list each of the 6 different exercises that were the possible choices in each of the bucket, I will say that they were all sadistic and sucked. Beeper King got a shit ton of pop-up merkins, hand-release merkins and merkins straight out of the gate after all those merkins in the so-called warm up. Poor bastard.)
Mary: “Pass the Mic”
Equally as painful as the Thang.
PAX call out new exercise every time they hear “Pass the Mic”. No rest between them. PAX picked….Penguin crunches, LBCs, Rocky Balboa Situps, Box cutters (which went on forever!), Flutter kicks, Bananas, Dead cockroaches x 2, American Hammers, Plank Jacks.
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COT: Count, Namorama, announcements, BOM