Strong PAX of 20 posted this mild morning ready to get some work in. We jumped right in…..
Warm-O-Rama
- Windmills IC X 10
- Imperial Walkers IC X 10
- SSH IC X 10
- Tempo Merkins IC X 10, OMD X 10 fast
- Tempo Squats IC X 10, Squats OMD X 10
- 10 burpees OYO
Blue Hawaiian lap, back underneath club for
Thang
- Grab partner – Tempo cliff hanger Merkins X 10, flap jack
- Wide Merkins OMD X 20 (fast)
- Tempo Diamond Merkins IC X 10
- Rinse repeat X 2, second round cliff hangers regular, tempo wide merkins, regular diamond merkins. Round 3 back to round 1 pattern.
- Blue Hawaiian lap back under club
- Slow lunges 10 each leg with knee touch
- Bonnie Blairs X 10 each leg fast as you can
- Tempo squats IC X 10
- Squats OMD X 10
- Tempo Flying monkey humpers IC X 10
- Flying monkey humpers IC X 10
- Rinse Repeat X 2, second round regular, tempo, regular, tempo etc, round 3 back to round 1 pattern.
Blue Hawaiian Mosey to wall for tempo dips IC X 10, dips OMD X 20, Rinse Repeat X 2.
To the drive way for a little running – mosey to half way, all you got to entrance, backwards run half way, sprint to the parking lot for
Mary
- Circle up, bear crawl around with 4 stops (Merkins X 10 OMD, Squat Jumps X 10 OMD, Merkins X 10 OMD, Squat Jumps X 10 OMD
- Tempo American Hammers IC X 10, American Hammers IC X 10
- Tempo LBCs IC X 10, LBC’s X 20
- 10 Burpees OYO
Counted, named, prayed.
Nice work gents. McRib out – don’t be a LTO.