Little Brick missing from above.
22 MEN ventured into the darkness of Lake Forest and we hit the ground running.
Warm-up: Weaver through the parking lot backwards run, side to side, skipping, high knee, butt kicker
SSH x 10, 15 slow squats, 10 merkins in cadence
THE THANG:
(1) LAP LADDER
RUN 1 lap around the parking lot, stopping one corner farther than we started.
7 BURPEES
15 SLOW SQUATS
RUN 1 lap (reducing the laps by one parking lot cove each time)
7 BURPEES
15 SLOW SQUATS
15 DIAMOND MERKINS
RUN 1 lap (reducing the laps by one parking lot cove each time)
7 BURPEES
15 SLOW SQUATS
15 DIAMOND MERKINS
10 HAND RELEASE MERKINS
RUN 1 lap (reducing the laps by one parking lot cove each time)
7 BURPEES
15 SLOW SQUATS
15 DIAMOND MERKINS
10 HAND RELEASE MERKINS
20 CAROLINA DRY DOCKS
(2) MODIFIED BRADLEY
PARTNER UP
ROUND 1: 10 pull-ups, 20 merkins, sprint to the end of the parking lot, 10 burpees
Partner A did pull-ups while Partner B did merkins. Flap Jack. When both partners are finished, sprint down together, complete your burpees, and sprint back.
ROUND 2: 8 pull-ups, 16 merkins, 8 burpees
ROUND 3: 6 pull-ups, 12 merkins, 6 burpees
ROUND 4: 4 pull-ups, 8 merkins, 4 burpees
MOSEY to the FIREPIT – Grap a bench
(3) PINKY PIE (A dip, incline merkin ladder. Stay on the bench and just flip over when finished with your dips)
ROUND 1
1 dip, 1 incline merkin
2 dips, 2 incline merkins
3-3, 4-4, 5-5, 6-6, 7-7
10 decline merkins in cadence
ROUND 2
1 dip in cadence, 1 incline merkin in cadence
2-2, 3-3, 4-4 all in cadence
(4) MARY
Breakdance x 10 in cadence (Hasslehoff)
Slow Mason Twist x 10 (Professor)
LBC x 10 (Eeyore)
Diamond Merkins x 10 (Auto)
Plankorama (Smokey)
SCRAPTASTICAL MOLESKIN:
1. SpongeBob was rocking the pants in 80 degree weather. I thought he was Gray Ghost a few times biting on my heels during the sprints. Turns out, SquarePants can turn on the heat when he wants to.
2. Contra came and was welcoming by a series of burpees. He thanked me.
3. Lots of guys did the Standard. Do Ho, Auto, Gray Ghost, Professor and maybe a few more. These dudes were soakin' wet when I arrived at 5:25 p.m. with a grueling 7:45 pace for a few miles.
4. Please sound off in the comments if I missed your name. Again, my iPhone is not holding a charge right now and I have no way of getting to my audio recording. Apologize in advance for leaving some PAX out.
5. We got after it. Hopefully your arms got a little bit bigger and we got a good mix of running and upper body work.
Aye,
Scrappy