5 Pax took the elevators to the top deck this morning, planted the VSF, and commenced the beat down.
The Thang:
COP:
SSH x 20
IW x 15
Windmills x 15
Peter Parkers x 15
Mosey to the very top of the deck with some high knees, butt kickers, karaoke
Run down the parking deck with a pyramid of knee-up merkins and squat tuck jumps (10, 9, 8…1)
Mosey down to the bottom of the stairs
Merkin twists, once the first man in line got to 4 he took off up the stairs alternating bunny hop and high knees all the way to the top, then commenced more merkin twists. Next man at the bottom takes off after 4 more merkin twists, repeato until everyone at the top
Row pyramid (10, 8, 6, 4, 2) with 10 jump lunges between sets
Pullup pyramid (10, 8, 6, 4, 2), one man at a time, one spotter, the rest do an exercise that switches after every man has made it through a set (Russian hammers, snowboarders, low flutter, skydivers, and Floyd’s choice decline merkins)
Mary:
Rosadollies (or are they Dollylitas?) x 20
6″ leg raise x count around the circle
Sarkozy (mix in some leg up, forward, back) x count around the circle
Putins x same
COT
Moleskin:
– When is it going to be spring?
– Knee-up merkins suck
– Doogie is bringing the pain this Saturday, rest up
– Someone needs to post some F3 homework for this week, I used up all my ideas on this workout
