Six men who were not whipped by the BRR or Ruck came out to start the week off right. As we discussed this before getting busy turns out Major Payne just happened to crush the Spartan this weekend and was undaunted at 5:45am. Disclaimer given that YHC had a pretty rough weekend he inflicted upon himself and wouldn’t be his normal bubbly self.
Warm Up
30 Mountain Climbers
10 Good Mornings
Arm Circles – 10 each way – stand on one leg
The Thang
Pick up a bucket of tennis balls at Spooky’s car and take an indian run over to the roller hockey rink with the man in front carrying the bucket. I figured since the Bastille workouts usually end up around Pleasantville we would return the favor.
Once inside the rink line up on the goal line, bear crawl to center, 5 merkins, lunge walk to end, 5 burpees, sprint to middle 5 WWIIs, sprint and plank at end.
Everyone grab four balls and place them on the boards and face the opposite side. 20x merkins then run your balls one at a time to the other side. Once all four balls were transported 20x jump squats then run your balls one at a time back to the other side. Do this again with 20X derkins and 20x jump lunges.
Then since we’re back on the wall we did BTTW with an 11 count. Then people’s chair where instead of counting each PAX told a story of their weekend. Back to 11 count BTTW and then 20 count people’s chair.
Back to our balls…10x burpees…move your balls…30x WWIIs…move your balls. One more time 20x merkins…move your balls…20x squats…move your balls.
Indian run back to the AO with our bucket of balls.
Mary
11 slow merkins
11 slow WWIIs
COT
Moment of silence out of respect for those we lost on 9/11
