PAX – Twitch, Dunphy, Seabiscuit, CatScratch, Pipeline, Frack, Herschel, Commodore, BlindSpot, Double Humpee, Disclaimer, Matlock, Charlatan, Pinky
Q – Pinky
I promised Cat Scratch no big numbers today. I kept my promise. We did nothing more than 10s in warm up….and we neglected to count numbers in our Dirty Animal Bomb. In hindsight I should have pushed the PAX harder. Live and learn.
Pre-warm up. Burpees while we wait for late comers.
Warm up – 1 lap around the soccer field, 10 merkins IC, 10 WHM IC, 10 Swirlies (a 16 count SSH where you rotate 90degrees every 4 count), 10 right arm plank jacks, 10 left arm plank jacks.
The Thang: Dirty Animal Bombs:
Pair up with bricks. (Kudos for Dunphy for packing the bricks and making to the AO before 5:30 and before 2 other PAX arrived late)
Derkins with bricks / Partner crawl bears to near cones (~30 yards) and run back. Switch…2 rounds each.
Iron Hulks with bricks / Partner crab walks to near cones, crab walk back.Switch…2 rounds each.
Russian Twist / Partner bear crawls with brick to far cones (~60 yards), run back. Switch…2 rounds each.
Triceps Extension with bricks / Partner gorilla crawl to near cone, gorilla crawl back.Switch…2 rounds each.
Y presses with bricks / Partner sideway crab crawls to near cones, run back.Switch…2 rounds each.
Let it be known that everyone’s new favorite mode of travel is the sideway crab. They will return.
Good start to the week fellas!