16 PAX posted for a variety workout at OCL this morning.
Warm up short lap. Arm Circles front and back, Windmill, Merkins X20 chin up chest to the ground and focus on slow lets do em right.
To the playground and single file line. 2 men do Max Pull Ups while PAX does excercises. Pull Ups signal excercise switch. Excercises were Line Jumps, Wide Grip Merkins, LBC’s, Carolina Dry Docks(HEAD MUST TOUCH GROUND GET MULCH IN YOUR HAIR) Each man got 2 rounds of Pull Ups so 16 rounds in total.
Partner up and head to the field. Partner 1 holds Bows to Toes plank with Partner 2 sprints width of field and back then switch. This was a timed excercise for 7 minutes. Keep those abs tight and sprint hard.
To the Wall and line up for some deep Dirkins. 25 Dirkins off the wall on a down count.
Mosey to the Big Hill and keep your partner in tact. Partner 1 stays at bottom of parking lot and does 20 Merkins while Partner 2 Sprints to top of the hill and back down to switch. Finish with 100 Merkins and 5 sprints up and down the big hill.
5 Count by Wuerfell
Mary: Right Oblique Crunch, Left Oblique Crunch, Long Slow Flutters, V Ups.
