17 Pax posted in the gloom for a good old fashion beatdown.
The Thang
Warm up
- SSH
- Imperial ST
- Cotton Picker
- Merkins
- Arm Circles
- Seal Jacks: Side-straddle hop but with arms in front instead of overhead.
- Apollo Ono
Part 1 – Mosey to the pull up bar – 4 Sets4x
- 5 Burpees
- 10 Pull up, Wide Pull-ups, closed hands pullups, chin-ups
- 15 Push-up, staggard rt/lf, wide
- 20 Squats – 80/20 Split leg squat (RT then LF), jump squats
- Plank, Down Dog calf stretch, wide leg stretch right then left
Part 2 – Mosey to the field for 10 min Stretch Armstrong
- Hamstring strech
- Pigeon
- Runner's stretch
- 5 Turkish get-ups each side
Part 3 – Mosey to the Bricks – 2x through
- 20 Squats
- 10 Rows
- 10 One legged Curls
- 10 Calf raise (RT/LF)
- 20 Static knee drops in a Lung (RT then LF)
- 10 Overhead press in lung
- 10 Skull crusher
- 10 Bench
Part 4 – Mary
- Cross right leg in front of the left for a hamstring strech, then a side strech, repeato on the other side
- Crunchy frog time bomb starting at 6
- 10 Oblique V-ups followed by 25 Jane Fonda Side Leg raises (RT/LF)
The Moleskin
- Social Man (not in the list) was the 17th PAX
- Oyster enjoyed WD status while Smash was the WB
- The Jane Fonda leg lifts got a BS call at the 20 count for being a pain in the Ass.