Lots of work to be done, so a quick warmup of:
SSH x 35 IC
Windmill x 10 IC
Mountain Climbers x 15 IC
Merkin x 10 IC
Off to the deck. Workout was a pyramid with a twist. YHC/ QIC set watch for a 5 min countdown timer, 5 burpees OYO at the alarm. Rinse and repeat. Honestly don’t recall when / where those occurred, but there were plenty to be had.
Ground floor: copperhead squat x 10 IC
1st floor: Carolina dry dock x 10 IC, copperhead squat x 10 IC (should have dropped that to 5, but was snoozing)
2nd floor: Cadre Phil OH clap x 25 IC, Carolina dry dock x 5 IC, copperhead squat x 5 IC
3rd floor: Slow Merkin x 10 IC, Cadre Phil OH clap x 15 IC, Carolina dry dock x 5 IC, copperhead squat x 5 IC
4th floor: Rubio x 15 IC, Slow Merkin x 5 IC, Cadre Phil OH clap x 15 IC, Carolina dry dock x 5 IC, copperhead squat x 5 IC
Skipped the 5th floor and went to the top deck via travelling burpee. A crowd pleaser at this point as the watch seemed to just keep beeping.
Final round of 10 step back lunges per leg, Rubio x 10 IC, Slow Merkin x 5 IC, Cadre Phil OH clap x 15 IC, Carolina dry dock x 5 IC, copperhead squat x 5 IC
Sandbags strategically staged at the top for some relays to close it out. 4 teams of 3 each.
1st round: PAX plank while runners run to bag and do 10 squats
2nd round: PAX performs LBCs while runners do 10 thrusters
3rd round: PAX begins with flutter kicks, runners do 10 shoulder presses, winning runner from their leg calls out new exercises – American hammer, V, box cutter
Roll that into more box cutters x 10 IC, flutter kicks x 25 IC, 6in hold for a 10 count to close it out.
A great showing of 12 to start the day off right.