Extra Credit PAX: Sweater Vest, Sweats (Q), Riggs, Doogie, Floyd
5 PAX arrived at 0500 in the dark and cold with a winter storm looming. The mission, get started on the 10,000 Kettle bell challenge. Several KB weight options were available: 30, 45, 70 (aka Binksy) and 100 (aka Sweetpea). PAX could choose their weight.
100 KB swings
100 KB squats
10 Turkish get ups on each side
More of whatever you wanted to do until time was up.
Main Event:
PAX: Sweater Vest, Sweats, Riggs, Doogie, Floyd (Q), Boucher, Slow Pitch, Driftwood, Bones, Cardiac
The Thang: Bunch of Stuff Floyd Came Up With in 45 seconds of Preparation
Warmup:
SSH x 25
LBAC front and reverse 10 x 2
Windmills x 25
Run to stop sign and back
Station #1:
At the PAINground, PAX planked in 2 lines while two PAX performed 10 pullups. Repeato x 2 for a total of 30 pull-ups each
Station #2:
Mosey to the refreshment shelter. PAX lined up on the wall
30 Dips
20 Irkins
10 Derkins
REPEATO x 1
Station #3:
Mosey to the soccer field. PAX lined up on the end line. PAX were instructed to sprint 100% balls out to midfield and then do 5 burpees. This was done 8 times.
Interlude #1
Flutter Kicks x 50
Station #4:
Bear crawl to the 18yd line, 5 burpees, walk back. Repeato x 1
Interlude #2
LBCs cadence x 30
Gorilla walk to the 18yd line, 5 burpees, walk back. Repeato x 1
Mary
Round robin. 7 PAX were called upon to lead 15 reps of an exercise. Exercises included: Dying cockroach, heels to heaven, American hammers, Apple pickers, Hello Dolly, Wipers
COT
Nice workout all.
Please keep an eye out for a job for Cardiac. His company shut its doors and his only other option was to move to Ohio. Since no one should ever be subjected to that cruel and unusual punishment, he has chosen to remain here.
Stay safe this weekend with the winter weather.
