7 PAX, a mixture of Chapel Hill and Durham arrived at the Mad Hatters, not for delicious pastries (well, not only for the delicious pastries), but to burn some calories, build some muscle and transform themselves into the manliest men possible. Mission Accomplished!
Warm Up
SSH x 20
Windmills x 10
Mountain Climbers x 10
LBAC x ??
The Thang: Today was a fill in Q in the absence of Riggs who was out sick (more on that later). The theme for today’s workout was…no theme. Instead, Floyd (aka MFF) wanted to do short focused exercises in several locations around Duke’s East Campus.
Run to Hill
Sprint up, 5 burpees
Run to bottom 20 Low Jacks
Repeat x 3
Run to Tennis Courts
Escalator Suicides
Run 1 court and back and do 5 Merkins
Run 2 courts and back and do 10 Merkins
Run 3 courts and back and do 15 Merkins
Run 4 courts and back and do 20 Merkins
Run 5 courts and back and do 25 Merkins
People’s Chair x 10 count
Run 1 court and back and do 5 Heels to Heaven
Run 2 courts and back and do 10 Heels to Heaven
Run 3 courts and back and do 15 Heels to Heaven
Run 4 courts and back and do 20 Heels to Heaven
Run 5 courts and back and do 25 Heels to Heaven
Balls to Wall x 10 counts
Run 1 court and back and do 5 Donkey kicks
Run 2 courts and back and do 10 Donkey kicks
Run 3 courts and back and do 15 Donkey kicks
Run 4 courts and back and do 20 Donkey kicks
Run 5 courts and back and do 25 Donkey kicks
People’s Puff Puff Pass
Peoples chair, but throwing a tennis ball up and down the line. No one dropped it.
Run to Quad
Cackalacky Choo Choo x 50 yards
Bear crawl back
Push up / Sit up train
5 McFlerkins, roll over 10 LBCs, repeat x 7 (each PAX got to count/cadence)
Run to Railing
Over/unders
Alternate 5 push ups on top of the bars/ 10 Row pull ups below x 3 sets
People’s Chair x 10 counts including right leg up, left leg up, very low chair, White Shoe Chair
Clown Relay
Spread out around the circle. Exercise until the next guy gets to you
SSH
Mountain Climbers
Jump Lunges
Plank
LBC’s
Burpees
Mary- Each PAX gave their favorite ab exercise
WWII x 15
Peter Parkers x 20
Low Slow Flutters x 20
Rosalitas x 20
Reverse crunches x 15
Sarcosi x 10 count around
Putin x 10 count around
COT by Lucky Strike
Moleskin:
Great showing today. Beautiful morning with strong work by all. Kotters to Flipper and Welcome Adolphus and Rodeo.
Strong work by Shooter, showing us the War Daddy is still the Daddy.
We had a strategery meeting at the Hatter afterwards. Discussion concerning increasing attendance. Potential changes to come.
Strong work by Riggs who showed up after the workout (very sick) to attend the meeting.
