10/7/2019
Q: Legz
PAX: Johnny 5, HC3, Dairy Queen, Double Humpee, Dunphy, Pipeline, Klump, Bundy, Rick James, Kwon Do, JV, Buubs, Legz
13 Pax hit the parking deck on a nice Monday morning.
Warm-Up: In honor of Cat Scratch (since he didn’t post today), I followed his warmup routine where we run across each floor performing various exercises. Skipping to touch the concrete support webs on one, ran up to two and performed karaoke, ran up to three and ran backwards, ran up to four and crab walked half way until we reached the metal floor piece. Back down to ground and performed SSH’s, WMH’s, Abe Vigoda’s, Forward/Backward Arm Circles after we circled up.
The Thang:
Started at ramp on G and performed 10 burpees, ran up ramp to the 1st floor. We then performed bearpees. To do this, we did a 4-count bear crawl followed by 1 burpee. Rinse and repeat until we reach the ramp on 1.
At ramp on 1, we performed 5 burpees and 10 Carolina drydocks, ran up to 2nd floor. We then did a 2-count lunge followed by 2 burpees until we reached the ramp on 2.
We then performed 5 burpees, 5 Carolina drydocks, and 5 monkey humpers and ran up the ramp to 3rd floor. We then performed bearpees again. This time, we did an 8-count bear crawl followed by three burpees to the metal floor piece and jogged to the ramp on three.
We then performed 5 burpees, 5 Carolina drydocks, 10 monkey humpers, and 15 squats and run up ramp to the 4th floor. We then performed Everest until we reached the metal floor piece and jogged to the ramp on 4.
We then partnered up and performed 10 patty cake merkins. Partner carry up the ramp, switched at the metal floor piece until reached the end of the ramp.
Recover. Recover.
Name-o-rama. Johnny 5 took us away for prayer in COT.
It was a pleasure as always.