Happy Sweat 16!

  • When: 06/05/19
  • QIC: Gander
  • The Pax: McRib, Oz, Lil' Wayne, 210, 420, Ingrown, Unicorn, Peeping Tom, Winthorpe, Blue Hawaiian, Faulkner, Cuddy, Black Dog, Goose, Kevorkian, II Fingers, Plan B, Double Dipper, YHC.


A pax of 19 gathered this perfect, beautiful morning. All you fartsackers offering up excuses, you have none. Time to get at it!

No FNGs present, so we jumped right into a workout that turned out to be harder than it appeared on paper. Plenty of sweat. Plenty of burn.

Warm-o-Rama

  • SSH 4CICx16
  • Hillbillies 4CICx16
  • Sun Gods 4CICx16, reverso

The Thang

  • Burpees OYOx16
  • Prisoner Snake Run to the tennis courts
  • Musical interlude of Roxanne – Merkin on Roxanne; Plankjack on Red Light – a real crowd pleaser every time!
  • Partner up for a cycle of 3 exercises
    • Partner A: Scorpion Dry Docks (right leg, flapjack, left leg), Plank
    • Partner B: Squat/Duck Walk to cabana & return, rinse & repeat, San Antonio Shuffle
  • Musical Interlude of Hair Up! – from Sumo Squat position, Air Press on Air, Star Jack on Hair Up! Yep – this one burned a little
  • Partner up for a cycle of 3 exercises
    • Partner A: Stump Huggers, rinse & repeat, Reverse Plank
    • Partner B: Lt. Dans, rinse & repeat, San Antonio Shuffle
  • BTTW along the fence for each pax to give a speed count to 16
  • Prisoner Indian Run back under Bushwood & locate a chair
  • Dips 4CICx16
  • Curb Squats 4CICx16
  • Dips 4CICx16
  • Curb Squats 4CICx16
  • Mosey back to parking lot
  • Merkin Burn – 35 single count merkins as fast as I could lead

Mary

  • Guantanamo – look it up – another crowd pleaser
  • LBCs 4CICx16

No announcements. YHC closed us in prayer.

As always, it is a pleasure to lead. thank you for the opportunity!

Aye!

Gander

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