10 PAX put in a strong effort this morning including 2 for a little pull-up & cardio EC beforehand!
Warm-o-rama
Mosey around loop, throw in some high-knees and butt kicks to get loose.
Circle up for: 30 SSH, 20 Rubios, 10 Abe Vagotas, 15 IW, 15 AC/15 RAC, 10 Slo-Merkins
*Acorn came rumbling in during arm circles. No flooding in basement this time though, Aye!
Thang- Overlander 500
PAX is to perform 30 merkins, 30 squats, 30 Big-boy situps then take off for a lap around the loop. However, each time they reach the cones on the back straightaway they must do a traveling exercise for apporx. 25-30 yards. Once back to start, first person to finish picks a core exercise until all are done.
Lap 1- 30/30/30, Crab Walk through cones, flutter kicks til all arrive.
Lap 2- 30/30/30, Traveling Burpee through cones, LBC’s til all arrive.
Lap 3- 30/30/30, Lunge-walk through cones, penguin crunches until all arrive.
Lap 4- 30/30/30, Bear Crawl through cones, low-squat hold until all arrive. *Glee turned on the burners this lap, impressive!
Lap 5- 30/30/30, Inchworm w/ merkin through cones, 6-inch hold until all arrive. *This REALLY sucked.
If you are keeping track at home, that’s 450 merkins, squats and BBS so to hit our 500 we knock out 25 merkins and 25 squats. Victory lap back to cars, 6:15 on the nose, nice!
Count, Names, COT
Announcements
*Anniversary workout tomorrow, 6:30. Send out those reminders and bring as many as you can. Today was just the warm-up for that beatdown!
**Awesome to have Socrates back out, nice work brother!
Great work today fellas, no better way to end the week!