PAX- Blindspot, Dunphy, Space Jam, Cat Scratch, Seabiscuit, HC3, TollBooth, Jimmer, Puffs
Q- Dunphy/Blindspot
9 PAX beat the fartsack for a good mid-week sweat!
Pinky sends a text out to the group last night at 12:30am that he was originally going to cover for Twitch but that was now up in the air due to working late. I was fearful of what a sleep deprived Pinky workout would consist of, so I was about to respond. Luckily, Dunphy beat me to it and we have it covered. Pinky suggests a BOMB workout, we oblige. Dunphy will take the warm-up, I will bring home the workout.
Warm-o-rama
Lap around outside the deck, up the ramps to 3, butt kickers and high knees thrown in, then up stairs to 6. Circle up for: 25 SSH, 10 WMH, 25 AC, 10 WM, 25 RAC. Mosey back down to G
Thang- Ramp BOMBS
PAX partners up, one partner does the BOMB exercise while other partner runs up the ramp to the half-wall and back. Switch and repeat until cumulative total is met. Once finished, perform a traveling exercise up part of the ramp and then jog up and around to next level. Core exercise until all arrive. Exercises were:
50 Burpees- Bear Crawl to first pylon- Flutter kicks until all arrive
100 DC Overhead Claps-Lunge/Squat Walkers to metal grate- Low Squat hold until all arrive
150 Merkins-Crab walk to first pylon-Jack Webbs/Arm Circles until all arrive
100 Big-Boy Situps (time running low)- Sprint up to next level- Squats until all arrive
25 Squats (6:14!)- Sprint down to G
Count, Names, COT
Announcements
*9/11 Stair Run is this Monday start time of 5:15. Lets pack the deck and have a good showing!
**Marine Mud Run is a week from Saturday, Sep 16. Still time to sign up if interested, get with Zebra.
***Puffs with some info on a charity event where we get to pull a train….sounds awesome! More to come!
Pleasure leading this morning fellas, lets take those positive vibes into our day!