On a beautiful, crisp morn, 11 PAX (a new TR record) posted for a beatdown. It must be noted that after said beatdown was delivered, the QIC heard PAX commenting on how The Falcon tomorrow would seem like a cooldown workout.
Warm-Up:
SSH x 20
Windmills x 10
LBAC x 10
Good mornings x 10
Merkins x 20
Run to the field
The Thang: Sprinter Escalator
Basically, you run 100% speed to the end of the field and do an ever increasing set of exercises. Walk back for recovery and sprint again. 10 sets.
Set 1:
Sprint 75 yards
10 Merkins
Set 2:
Sprint 75 yards
10 Merkins
10 Jump Lunges (10 each side)
Set 3:
Sprint 75 yards
10 Merkins
10 Jump Lunges (10 each side)
10 Carolina Dry Docks
Set 4:
Sprint 75 yards
10 Merkins
10 Jump Lunges (10 each side)
10 Carolina Dry Docks
10 Squat jumps
Set 5:
Sprint 75 yards
10 Merkins
10 Jump Lunges (10 each side)
10 Carolina Dry Docks
10 Squat jumps
10 count/10 count Sarcosi and Putin
Set 6:
Sprint 75 yards
10 Merkins
10 Jump Lunges (10 each side)
10 Carolina Dry Docks
10 Squat jumps
10 count/10 count Sarcosi and Putin
10 Russian hammers
Set 7:
Sprint 75 yards
10 Merkins
10 Jump Lunges (10 each side)
10 Carolina Dry Docks
10 Squat jumps
10 count/10 count Sarcosi and Putin
10 Russian hammers
10 Quad Hoppers
Set 8:
Sprint 75 yards
10 Merkins
10 Jump Lunges (10 each side)
10 Carolina Dry Docks
10 Squat jumps
10 count/10 count Sarcosi and Putin
10 Russian hammers
10 Quad Hoppers
10 Diamond Merkins
Set 9:
Sprint 75 yards
10 Merkins
10 Jump Lunges (10 each side)
10 Carolina Dry Docks
10 Squat jumps
10 count/10 count Sarcosi and Putin
10 Russian hammers
10 Quad Hoppers
10 Diamond Merkins
10 EKG Merkins
Set 10:
Sprint 75 yards
10 Merkins
10 Jump Lunges (10 each side)
10 Carolina Dry Docks
10 Squat jumps
10 count/10 count Sarcosi and Putin
10 Russian hammers
10 Quad Hoppers
10 Diamond Merkins
10 EKG Merkins
10 Burpees
Mary: No time today
COT: Heartfelt prayer which may have included the word “fartsack” in it. Not sure if that is legal or not. Plus worlds fastest Lord’s Prayer.
Moleskin:
Congrats to Cardiac whose wife gave birth yesterday to a 9 pound girl.
So proud of all the PAX today. Was really refreshing to have so many there. Hope we can keep up the momentum
Merman watch continues…..
