With June 1 looming in the not-to-distant future (when our brothers from Raleigh come to play), 6 PAX got to work preparing for Capital Punishment…
Warm-up: SSHx15, IWx15, windmillsx15, slow down merkins x10, arm circles
Break into the field hockey stadium – there were 6 sets of stairs
Set 1: single step up and down each flight x5
Set 2: single step up and down each flight with 10 merkins between each flight x5
Set 3: right leg, left leg, bunny hop, right leg, left leg with 10 air squats between each flight
Set 4: single step up and down each flight with 5 burpees between each flight x5
10 handstand pushups x2 sets
20yard sprint, 10CDD, 40yard sprint, 10CDD, 60yard sprint 10CDD
6″leg raisex60seconds – 10 burpee penalty if you go down early (none assessed)
REPEATO
Set 1: single step up and down each flight x5
Set 2: single step up and down each flight with 5 merkins between each flight x5
Set 3: right leg, left leg, bunny hop, right leg, left leg with 5 air squats between each flight
Set 4: single step up and down each flight with 2.5 burpees between each flight x5
5 handstand pushups x2 sets
20yard sprint, 5CDD, 40yard sprint, 5CDD, 60yard sprint 5CDD
6″leg raisex60seconds – 10 burpee penalty if you go down early (none assessed)
Mary: slow slow flutter, froggies, russian hammers, baby seals, planks, heels2heaven
COT
Moleskin:
1- Flying J didn’t like the idea of doing 2.5 burpees – so we did 3, 2, 3, 2, 3 instead
2- Riggs?
3- Next time Floyd posts pictures of “Rise” when he’s supposed to be at work… burpees for all…
