Text Pyro at 252-670-6023 to “join” tonight or Fri AM at 0525
WARM-O-RAMA:
- Start with a 200 meter run to get the blood flowing.
- 20 Side Straddle Hops 4-Count
- 15 High Knees 4-Count
- 10 Carrot Pickers 4-Count
- 5 Burpees
- Another 200 meters
- 5 Burpees
- 10 Iron Mikes (Both legs = 1 rep)
- 15 Peter Parkers 4-Count
- 20 Imperial Walkers 4-Count
- 200 meters mosey
THE THANG:
Part #1: MAY: 5 Laps with increasing reps x 5 each round (Run ~100-200 meters between each)
Lap 1- 5 Merkins/ 5 Austin A$$-Kickers/5 Yolking
Lap 2- 10 Merkins/ 10 Austin A$$-Kickers/10 Yolking
Lap 3- 15 Merkins/ 15 Austin A$$-Kickers/15 Yolking
Lap 4- 20 Merkins/ 20 Austin A$$-Kickers/20 Yolking
Lap 5- 25 Merkins/ 25 Austin A$$-Kickers/25 Yolking
Austin A$$-kickers. Down on all fours, kick each leg (and the opposite hand) individually up and back. 4-count on each leg – 1 up, 2 extend, 3 back to up position, 4 down
(If your right leg is extended also extend your left arm).
Yolking- Coupons needed (bricks work well): # of air presses followed by same # of slightly inclined Carolina Dry Docks…to get those traps “Yolk’ed!”
PART #2: DAY: 5 Laps with increasing reps x 5 each round (Run ~200-300 meters between each)
Lap 1- 5 Dirty Hookups/ 5 Annie (both arms = 1 rep)/5 YOLO
Lap 2- 10 Dirty Hookups/ 10 Annie (both arms = 1 rep)/10 YOLO
Lap 3- 15 Dirty Hookups/ 15 Annie (both arms = 1 rep)/15 YOLO
Lap 4- 20 Dirty Hookups/ 20 Annie (both arms = 1 rep)/20 YOLO
Lap 3- 25 Dirty Hookups/ 25 Annie (both arms = 1 rep)/25 YOLO
(Stop at 0609 wherever you are in the loops)
Dirty Hookups-Performed as 4 count exercise. Pax plank up, facing a wall with eyes on wall. “1” Right hand raised to press against the wall, “2” Left hand raised to the wall (now in horizontal plank), “3” Right hand down to ground, “4” Left hand down (back to plank position)
Annie- This exercise instructs pax on the art of clean floors, be warned some pax may break out in song and dance. Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm.
YOLO- Find a step, squat once, climb the step –> squat twice, step back down –> squat 3 times –> step up, squat 4 times –> step down, squat 5 times
MARY:
50 LBCs
30 Box Cutter 4-Count
10 Peter Parkers 4-Count
Repeato and then finished.