With most of our PAX either away at a conference, on-call or recovering from a marathon, 2 dedicated PAX arrived on time at the Top Shelf for a self-imposed beat down.
Warm-up
Sprint 50 yards, 5 burpees, Repeat x 4. As we got to the first set of Burpees, Flying J said…”Wait, we are actually doing this? Burpees aren’t warm-ups!” Au contraire mon frere.
First Thang:
Staircase pyramids. Merkins at the top, Balls to the Wall push ups at the bottom. 4 flights of stairs.
2 Merkins, 4 flights down, 10 B2W push ups, 4 flights up
4 Merkins, 4 flights down, 8 B2W push ups, 4 flights up
6 Merkins, 4 flights down, 6 B2W push ups, 4 flights up
8 Merkins, 4 flights down, 4 B2W push ups, 4 flights up
10 Merkins, 4 flights down, 2 B2W push ups, 4 flights up
Second Thang: Mini corkscrew escalator
Run to corkscrew
20 SSH, 20 Knees to chest jump
Up one level
10 SSH, 10 Knee jumps
20 decline merkins, 20 carolina dry docks
Up one level
10 SSH, 10 knee jumps, 10 Derkins, 10 dry docks
20 Mountain Climbers, 20 VJJ’s
Up one level
10 SSH, 10 knee jumps, 10 Derkins, 10 dry docks, 10 mountain climbers, 10 VJJ’s
20 Jump Lunges (20 each side), 20 Burpees
Run back to top of Top Shelf
Partner dips
One person does 20 dips while the other planks. During each set, the plank gets lower. 3 sets total
Mary:
LBC’s 30
Russian Hammers 20
Bicycles 30
WWII situps 20
COT
-It turns out we skipped the COT on Saturday, so Happy Birthday Brian(Timbuctu)
-The Mule is Saturday. Floyd will not be in attendance. I choose Beer Fest. Sorry!
-Looking forward to getting the whole crew back together soon.
