1-10-18
PAX: Wexler, Puffs, Space Jam, Manti, Glee, Twitch, DH, Cat Scratch, Cake, Dunphy
Q: Dunphy
10 PAX came out for the thaw this morning and hit the deck for a deck workout. Yes, deck deck.
Run/Warm-up: Down Reserve, left on Jefferson, right at next light, past Pinky’s lab (where is Pinky?), into the back of the deck, stairs to 2, then lunge squat walk (2:3) ramp to 3, plank it out…from plank, Merkins IC x15, Overhead Claps IC x25
Deck Deck: Head down to 1, our AO for the next 30 min. Full deck of cards, draw one…
2-10 – number on card
J-K are 10
A is 15
Spades – Burpees
Clubs – Jump Squats
Diamonds – HR Merkins
Hearts – Carolina Dry Docks
2-5 – suicide up the ramp to 2, at each pilon do number of reps of specified exercise
6-10 – take steps to landing at 5, do number of reps of specified exercise
J-A – run to top of ramp at 2, do number of reps of specified exercise
Here were the draws:
3 Hearts, CDD Suicide
3 Spades, Burpee Suicide
6 Hearts, Up to 5 for 6 CDDs
Ace Spades, up ramp, 15 Burpees, run back
Ace Diamponds, up ramp, 15 HR Merkins, run back
9 Diamonds, up to 5 for 9 HR Merkins
Queen Spades, up ramp, 10 Burpees, run back
7 Diamonds, up to 5 for 7 HR Merkins
King Spades, up ramp, 10 Burpees, run back
Mary:
2 min situps with partner on feet
COT
Announcements:
January 2nd F TBA from Zebra
Cake is on Q for tomorrow’s Salem Longwood Workout – bring a backpack and any weight (plate, bricks, dumbbell, etc.)
An honor to lead you fellas.