18 pax today for a modified beast that added a vertical dimension. 4 for extra credit to warm up.
THE THANG
EC
- Mosey over to the big ramp at the southwest corner of the deck
- Sprint to top – 25 Merkins – 25 Squats – 25 Butterfly Situps – jog back down and plank
- Sprint to top – 25 Merkins – 25 Squats – 25 Butterfly Situps – jog back down and plank
- Sprint to top – 15 Merkins – 15 Squats – 15 Butterfly Situps – jog back down and plank
- Mosey back over to start
REGULAR
- Mosey up three stories of ramps to top of deck for Warmup COP:
- SSH 20x
- Imperial Walker 20x
- Good Morning 10x
- Back down the stairs to get things going for real, line up at the bottom ramp. Run all the way up the deck (3 ramps) stopping to do 6 reps of called exercise at top of every ramp, same thing on the way down. Called exercises:
- Carolina Drydocks
- Alternating Lunges
- Hand Release Merkins
- Sumo Squats
- Mosey back to start area for:
- Dirty MacDeuce – 4 rounds – 3 exercises per round – 12 reps per exercise:
- Round 1 – Standard Merkin-Squat-Butterfly Situp
- Round 2 – Stagger Merk (R) – Jump Squat – LBC
- Round 3 – Stagger Merk (L) – Prisoner Squat – Flutter Kick
- Round 4 – Diamond Merks – Jump Lunge – Russian Hammer
COT
NAKED MOLESKIN
- No announcements
- Prayers for Tuck, RB, Orwell
