4 stalwart PAX including one FNG arrived in the very, very early morn ready for a dose of the Floyd medicine. Damn, it was early and that’s all I have to say about that.
Warm-up
100 yard run
25 yard high knees, 25 butt kickers, 25 high knees, 25 butt kickers
200 yard run alternating jog and sprint every 25 yards
SSH x 20
Windmills x 15
LBAC x 15
Stretch
The Thang
Jacob’s Ladder
3 flights of stairs with merkins at the bottom and air squats at the top
20 merkins/2 air squats
18 merkins/6 air squats
14 merkins/10 air squats
10 merkins/14 air squats
6 merkins/bunny hop up stairs/18 air squats
2 merkins/sprint up stairs/20 air squats
Yog over to railing
20 rows/20 inclined merkins
15 rows/15 inclined merkins
10 rows/10 inclined merkins
5 rows/5 inclined merkins
Yog to Ye old yellow wall
20 box jumps/5 dips
15 box jumps/10 dips
10 box jumps/15 dips
5 box jumps/20 dips
Mary
LBCs (cadence) x 30
Chester’s Heels to Heavens x 15
WWII sit-ups x 10
Russian Hammers (cadence) x 15
COT
Moleskin:
Doogie did keep his word. We met up with him on the elevator going to our cars.
Strong work Gris and Aggasi. It takes a strong man to get up that early and work out like we did. Keep it up.
Thanks Seinfeld for the assist with counting cadence.
