Q: Cuddy ,
PAX: Cuddy, Polyp
FNGs: None
COUNT: 2
We gathered for a full-body beatdown featuring our favorite concrete companion, Cindy. We started at the front, hit the pull-up bars, made our way around the track, and returned for one final date with Cindy.
Warm-a-rama:
SSH x 20, IC
IW x 15, IC
Sprinklers x 10, IC
Sun Gods x 10, IC (Forward and Reverse)
Carrot Pickers x 10, IC
DD
The Thang:
Round 1 – Cindy’s Welcome Party
Five rounds of:
– 15 Cindy Curls
– 15 Overhead Presses
– 15 Goblet Squats
– 15 Bent-Over Rows
– 15 Block Merkins
Rifle Carry 50 Yards and Farmer carry return.
Round 2 – Pull-Up Stations
Moseyed to the pull-up bar for 2 rounds. Squats and Pullups.
Round 3 – Track Attack
Four corners, with exercises at each:
– Corner 1: 10 Merkins
– Corner 2: 15 Squats
– Corner 3: 20 Alternating Lunges (10 per leg)
– Corner 4: 25 LBCs
R&R’d.
Round 4 – Cindy’s Revenge
Back to the front…
– 10 Cindy Thrusters
– 15 Cindy Curls
– 20 Cindy Deadlifts
– 10 Block Merkins
– 25-yard out-and-back Rifle Carry Down and Farmer Carry back.
R&R’ed
Mary:
Leg Raises x 10, SC
Oblique Crunches x 20, SC (Each Side)
Various Stretches
COT:
We counted, named, prayed, and headed to Carolina Bagel.