4 Pax showed up extra early for some bonus fun 515-530.

50 Lb Sandbag carry up 3 flights of stairs *2

Bear crawl up and down same stairs.

Sandbag Relay.  1st man plank or spiderman merkins.  2nd man runs up ramp with sandbag and flap jacks with 3rd man who is doing burpees at the top.  3rd man runs down with sandbag and switches with the 1st man.  Repeato*2

530-605 Total of 19 pax assembled for the real workout

SSH*15, Merkins*10, Front Hack Squats *15, Squat hold*30 seconds

Sandbag Line- 3 groups in line pass a 50lb sandbag to the man next to him.  Man with the sandbag at the end runs to the other end with sandbag.  Repeato till everyone runs twice

Slow-Mo Merkins (4 count down and 4 count up)*10, Sky abs*10, LBC*15

Hill Intervals (Maize Special)

Team one spider merkins or planks.  Team 2 runs to the top and flap jacks with Team 3 that is concurrently doing burpees.  Flap jack till everyone has gone twice.

Next Hill interval.  Ever group on top of ramp.  Group 1 runs downhill and then runs uphill backwards while group 2 and 3 plank or squats.  Flap jack until 2 cycles.

Burpee Line*15, Reverse Crunches*10, High Slow Flutter *10, Low plank hold*30 seconds

Chong Li assumes the Q…

Burpee Line.

0 Replies to “Sandbag and burpees!”

  • This backblast. What can I say.

    “Total of 19 pax assembled for the real workout” yet there are only 9 listed. Only 47% of the PAX making the backblast must set some record for counting futility. #IATA

    “Chong Li assumes the Q….” and then nothing. I’m left to assume you did prancercise for the balance of the workout. Thank you, Tecumseh, for sparing us all the embarrassment of reading about the “Prancercise Trot,” “Prancercise Gallop,” and the “Prancercise Box, or shadow-box prance.” You are a good man (or at least better than Chong).

  • I know I’m easy to miss but count me among those present. That is, unless arriving 2 minutes late (%*$#-ing lights on Glenwood) and missing SSH and Merkins punitively knocks me down to ‘lazy/sleeping in’ status. I’ll try to make it up w/ extra credit next week.

  • Chong Li really does look like Magnum PI with that mustache Now that we have Higgins we are half way to complete the whole show’s cast

  • When it comes to the PAX list, Maize is……..special. Don’t drop a box of toothpicks around him and ask for the precise number spilled. Hot water burn baby, Charlie Babbitt!

    Glad to get a mention in the PAX list and comments for a workout I didn’t even attend. The Au Pair obsession continues.

  • It must be noted Au Pair was not there today, Flood Zone is too early for him and he’s already posted once this week so he’s met quota. Now he might have been thinking/pondering about posting so in his mind that may still count since that’s billable at work. Gnard Dog (mic in hand), Cinderella (smoking the leg lunge), Higgins (getting stronger), Wilson (of course because Orwell was), Tony Robbins (to avoid kotter status) and MacGruber (WS to Bear Crawls as MacGruber to Backwards Run) were present at least. Jekyl’s keys were missing when he got to his car, Tecumseh left early…..hmmmm. White Shoe, do we have a case?

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