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

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