PAX– Blindspot, Dunphy, Zebra, Seabiscuit, Palmolive, Commodore, Pipeline
QIC– Blindspot
7 PAX make it out in the gloom for a mid-week beatdown (with no stairs courtesy of Pinky!)
Warm-o-rama
Lap around the field. PAX encounters what they thought was a skunk in the back endzone, but upon further review, probably just a cat. About 3 seconds later, PAX does in fact find a skunk. Hard left turn back down the field to the endzone. Karaoke 50 yards, switch for another 50. High knees back to the 50 and butt kicks to the endzone. Circle up for: 25 SSH, 10 WMH, 10 Abe Vagotas, 15 IW, 20 AC/20RAC, 10 Slo Merkins *All done IC
1 Lap railroad run around the field, 5 merkins each plank
Thang– Spartan BLIMPS
Begin at near endzone, PAX performs escalating number of BLIMP exercises up the field in 20 yard increments.
B- 5 Burpees–>Bear Crawl to the 50 and back–>Mary until all arrive
BL- 5 Burpees–>10 Stepback-lunges at the 20–>Lungewalk Back to endzone–>Mary until all arrive
BLI- 5 Burpees–>10 Stepback lunges at the 20–>15 IW’s at the 40–>Crab Walk back to the endzone–>Mary until all arrive
BLIM- 5 Burpees–>10 Stepback lunges at the 20–>15 IW’s at the 40–> 20 ATM’s at the opp 40–>Back pedal back and Mary until all arrive
BLIMP- 5 Burpees–>10 Stepback lunges at the 20–>15 IW’s at the 40–> 20 HR merkins at the opp 40–>25 Plank Jacks at the opp 20–>Run back and Mary until all arrive
BLIMPS- 5 Burpees–>10 Stepback lunges at the 20–>15 IW’s at the 40–> 20 Merkins at the opp 40–>25 Plank Jacks at the opp 20–>30 Squats at opp endzone–>Run back and mary until all arrive
LIMPS- 10 Stepback lunges at the 20–>15 IW’s at the 40–> 20 Merkins at the opp 40–>25 Plank Jacks at the opp 20–>30 Squats at opp endzone–>Run back and mary until all arrive
IMPS- 15 IW’s at the 40–> 20 ATM’s at the opp 40–>25 Plank Jacks at the opp 20–>30 Squats at opp endzone->Run back and mary until all arrive
MPS- 20 ATM’s at the opp 40–>25 Plank Jacks at the opp 20–>30 Squats at opp endzone->Run to 50 and back to 20
PS- 25 Plank Jacks at the opp 20–>30 Squats at opp endzone->Run to 50 and back to endzone
S- 30 Squats and run to opp endzone
Recover.Recover.
Count, Names COT
Announcements
*2nd F tonight and 25th @ Deschutes, 5ish (after work) until 9
**Marine Mud Run this Saturday- Need a HC on Slack to confirm, also be on lookout for cancellation due to weather (light rain)
***Had a FNG awaiting in the parking lot after the workout who’s curiosity had him checking it out. Says he is in for tomorrow, let’s have good numbers there waiting on him!
Let us never forget all those who made the ultimate sacrifice on this day 17 years ago. Some true HIM (and women), lets honor them today!