5 PAX rolled out of bed to make the gloomy trek to Duke’s Top Shelf. Today’s workout is a mash up of some of the previous ones. Combine Noah’s Ark with the Corkscrew with the Escalator and you get a N.I.C.E workout (Noah’s Insane Corkscrew Escalator). We had some religious mish mash as well including Noah, the Easter Bunny and the theory of evolution. You had to be there.
Warm Up:
SSH x 20
Imperial Walkers x 15
Slow Windmills x 10
Stretch
Mosey down 8 flights of stairs, only to realize the corkscrew stops at level 4. Quick math adjustment, run up to level 4 and over to the corkscrew.
The Thang:
Noah’s insane corkscrew escalator
Level 4: SSH x 20
Duck walk up the corkscrew to
Level 5: SSH x 10, merkins x 20
Bear Crawl up the corkscrew to
Level 6: SSH x 10, merkins x 10, Jump Lunges x 20
Easter Bunny Hop up the corkscrew to
Level 7: SSH x 10, merkins x 10, Jump Lunges x 10, Navy sit-up x 20
Gorilla Walk 1/2 way up the corkscrew. At the halfway point, evolution sets in and the gorilla runs to
Level 8: SSH x 10, merkins x 10, Jump Lunges x 10, Navy sit-up x 10, Russian Hammers x 20
Oh no, Noah has more animals to load….Run down the corkscrew to level 4 again
Leap Frog up the corkscrew to
Level 5: SSH x 10, merkins x 10, Jump Lunges x 10, Navy sit-up x 10, Russian Hammers x 10, Knee jumps x 20
Badger run (the same as a bear crawl, but with badger noises) up the corkscrew to
Level 6: SSH x 10, merkins x 10, Jump Lunges x 10, Navy sit-up x 10, Russian Hammers x 10, Knee jumps x 10, burpees x 10
Traveling Burpees up the corkscrew to
Level 7: SSH x 10, merkins x 10, Jump Lunges x 10, Navy sit-up x 10, Russian Hammers x 10, Knee jumps x 10, burpees x 5, Derkin twists x 10
Noah then lounges backwards up to Level 8 and the Ark is loaded.
Mary:
LBCs x 30
Rosalitas x 20
Dollylitas x 20
COT: Riggs
Moleskin: Well done today. Difficult workout with lots of oil, dirt and rubble in our clothes and hair as a result.
TClaps to Wizard and Franzia who made their first Tuesday Top Shelf.
I (Floyd) will be out of town next week in a conference. Wiz and Franz and I will be doing a B-town boot camp tomorrow at 7:30 if anyone is interested.
