12 PAX signed up for Ethanol this morning. It was a wet one. Really wet. YHC had his workout planned out for a while, and did not want the rain to ruin it, so I stuck with it. Apologies to the PAX that were going to Ethanol to seek shelter and avoid the rain. I actually found the rain to be quite pleasant.
Jog all the way to the big ramp behind Best Buy, run up the ramp and gather in front Women’s Belk.
SSH x 20
Good Morning x 15
Imperial Walkers x 15
Mountain Climber x 15
Plank Jack x 15
Chill-cuts(10 count) x 5….Thank you Wendell Gee for volunteering for the 3 of the 10 counts in a row
Mosey over to the curb in front of the Women’s Belk
For 5 minutes AMRAP of the following exercises; 10 SSH, 5 close grip irkins on the curb, 10 sumo squats, and 10 2-count freddie mercuries.
For 5 minutes AMRAP of the following exercises; 10 high knee runs, 5 derkins with the feet on the curb, 10 squat jacks, 10 LBCs
Mosey over to neutral ground between the ramp down to best buy and other ramp down to the 2nd level of the parking deck.
The Thang:
Section1-
Run down ramp to best buy, stop halfway down- 5 merkins(facing downhill), continue down to the bottom and at bottom- 5 star jumps. Run back up, stop halfway- 5 ski abs. When you get to the neutral ground- 5 burpees. Move to Section 2.
Section 2-
Continue down the other ramp to the level below, stop halfway- 5 Carolina dry docks, continue down the ramp until you get to the flat part- 5 monkey humpers. Run back up the ramp, stop halfway- 5 WW2s with feet going towards the top…..and 5 knee ups when you get back to the top. Back to section 1
We did 1 dry run so all PAX would know which exercise to do at each location.
After we completed section 1 and 2, we increased the number of reps at each station by 1, and continue moving from one section to the other. We did this continuously for 20 minutes.
I believe the most anyone got to was 8 reps at each station.
When time was called, we huddled up in the neutral ground between the two ramps and did 25 LBCs in cadence.
Fellowship jog down to our cars and circle up for Mary.
With a minute left we did AMRAP butterfly sit-ups until time was up.
NAKED MOLESKIN:
-Arena this Friday
-Prayers for a local family who just lost their Dad to cancer.
Thank you Wendell Gee for taking us out with a solid prayer. Also, welcome a new young gun FNG “Potato”. Very impressive 1st post. Look forward to Qing this site again
