PAX– Blindspot, Dunphy, Frack, Double Humpy, Twitch, Cat Scratch, Herschel, Legz, Puffs, Charlattan
QIC– Blindspot
10 PAX get in a beat down courtesy of a well-rested Q who was unable to make the train pull!
Warm-up
Mosey up ramps to 4 (the long way). Back down stairs to G and circle up for:
30 SSH, 15 Rubios, 10 Windmill, 15 IW, 10 Slo-merkins, 20 AC/20RAC
Thang- 7’s
PAX is to perform a set of exercises, then run 7 flights of stairs. First person to finish picks a core. Threw in some traveling exercises just for fun!
Round 1- 25 HR Merkins–>Up to 6, down to G, up to 1–>flutter kicks.
Round 2- 30 DC Monkey Humpers, 10 HR Merkins, –>Bear Crawl across to metal grate, low squat hold until all arrive. Up to 6, down to G, up to 2–>Plank until all arrive.
Round 3- 20 Mountain Climbers DC, 15 DC Monkey Humpers, 10 HR Merkins–>Crab walk to grate, wall-sit until all arrive. Up to 6, down to G, up to 3–>Low Squat Hold.
Round 4- 15 Jump Squats, 10 Mountain Climbers DC, 15 MH, 10 HR Merkins–>Traveling Burpee to grate, LBC’s until all arrive. Up to 6, down to G, up to 4–>Low Squat Hold
Round 5- 10 Burpees, 10 Jump Squats, 10 MC, 10 MH, 10 HR Merkins–>Up to 6, down to G–>Wall Sit.
Recover. Recover. Everyone got their money’s worth on this one!
Count, Names, COT
Announcements
*Train pull sounded like a great event, even if we did only get 2nd place! Big thanks again to Herschel and his company for stepping up!
**DH has the winter gear order coming out in the upcoming days.
Always an honor to lead this group, strong work fellas!