PAX– Prince Tuesday, Seabiscuit, FNG Gizmo, Dunphy, Blindspot, Commodore, Cat Scratch, Double Humpy, Glee, Charlattan
QIC– Blindspot
10 PAX make it out on a “warmer than anticipated” Monday morning beatdown!
Warm-o-rama
Mosey over to parking deck taking a lap around to get loose. Circle up for:
35 SSH, 15 Rubios, 10 WM, 15 IW, 25 AC/25 RAC
Thang– 2 Steps Foward, 1 Step Back
PAX assembles at the base of the first ramp. Perform a set of merkin exercises and squat exercises. Then sprint up 2 ramps and back down 1 flight of stairs, core exercise chosen by first member to finish until all arrive.
Round 1- 10 Mountain Merkins/10 Jump Squats–>Sprint up 2 ramps, Down 1 flight, plank it out until all arrive.
Round 2- 20 Alt-Touch Merkins/20 Copperhead Squats–>Sprint up 2 ramps, Down 1 flight, 6-inch hold until all arrive
Round 3- 30 Hand-Release Merkins/30 Monkey Humpers–>Sprint up 2 ramps, Down 1 flight, flutter kicks until all arrive
Round 4- 40 Merkins/40 Squats–>Sprint up 2 ramps, Down 1 flight, LBC’s until all arrive.
Round 5- 30 Hand-Release Merkins/30 Monkey Humpers–>Sprint down 2 ramps, Up 1 flight, plank it out until all arrive.
Round 6- 20 Alt-Touch Merkins/20 Copperhead Squats–>Sprint down 2 ramps, Up 1 flight, 6-inch hold until all arrive
Round 7- 10 Mountain Merkins/10 Jump Squats–>Sprint down 2 ramps, up 6 flights (have to hit the top at some point!), and back down to G, flutter kicks until all arrive.
Mosey over to the wall for some fun. PAX holds a wall sit, first member must bear-crawl to the end of the line and get back on the wall, then next in line and so forth (Indian sprint style).
*Basketball Season has put a wrench in the number of posts for a few of us. I for one was certainly feeling the effects of that this morning!
Mary
15 American Hammer, 15 Freddy Mercurys, 15 Heals-to-Heaven, 15 LBC’s, 10ish? V-Ups *all done IC
Recover.Recover.
Count, Names, COT
Announcements
*Next week is still a go for all workouts except Thursday (unless Cake has something special planned??)
**Zebra has hooked it up and has us in Salem Stadium for a friendly game of football. All 2.0s, M’s, and FNGs are welcome, should be a good time. Kickoff is 9:00am on the Friday after Thanksgiving.
***Welcome FNG Gizmo, strong work this morning, hopefully you can get in many more posts in the next couple weeks!
Pleasure to lead this fine group this morning, lets have a great week!