It was Monday morning, 15 PAX, brutally humid, quick little 11 workout, some partner derkins, and a few down and backs. My 2nd Q and was ready to get after it.
Huddle up in the parking lot. Disclaimer proclaimed. Quick Warm-up.
SSH x 25, Good Morning x 15, Mountain Climber x 25 HOLD, Low Plank Hold for 20 count.
Mosey over to the retaining walls adjacent to the play ground.
Pre-Thang:
11’s- box jumps/burpees. Start with 10 burpees and 1 box jump
As you finish huddle up by the picnic tables and AMRAP LBCs until the rest of the PAX finish.
Mosey up to the field…..
The Thang:
Partner Derkin Ladder:
Partner up. Size and Speed do not matter. Line up along the end line of the soccer field. Start with 20 partner derkins(P1 does the derkin while P2 is in plank). Sprint to the other end of the field. 19 partner derkins(P2 does the derkin while P1 is in plank). Sprint back to the launch point. P1 18 partner derkins. Continue decreasing partner derkin count down to 1 partner derkin. Total of 210 combined partner derkins. When each pair finishes, 10 prisoner squats and 10 LBCs AMRAP until everyone finishes.
Sprint-O-Rama:
Line up along the end line of the soccer field. A total of roughly 10 down and back sprints with the below exercises OYO in between each down and back sprint.
1 burpee, 2 burpees, 3 burpees, 20 LBCs, 4 burpees, 30 WW2 sit-ups, 5 burpees, 6 burpees, 30 Freddy Mercuries, 7 burpees.
Mosey back down to the retaining walls. 20 dips in cadence.
Mosey over to the tennis courts and circle up for Mary.
20 single count Merkins and a 10 count Low Plank Hold
Naked Moleskin:
-July 4th 2 convergence sites
-Continued prayer for the Charleston tragedy
Welcome 2 FNGs GTL(Gym Tan Laundry) and String Bean.
Great work by everyone. Really Enjoyed Qing my 2nd workout. Hope everyone enjoyed it and got a good workout.
