Warm UP
Mosey around DPK
SSH – 20x
Windmill – 10 x
IST – 15x
Cotton Picker – 10x
Mountain Climber – 10x
The Thang
Round 1
Mosey to bottom level of parking deck – Partner UP
Partner One – Merkins
Partner Two – Lunge to next landing and run back / Flapjack (PAX combine for 100 reps)
Partner One – LBCs
Partner Two – Quadrifilia to next landing and run back / Flapjack (PAX combine for 150 reps)
Partner One – Squats
Partner Two – Broad Jump to next landing and run back / flapjack (PAX combine for 200 reps)
WW2 Sit-ups – 20x
Round 2
Mosey to Clock
Step Ups – 15x each leg
Dips – 10x (IC)
WW2 Sit-ups – 20x
Carolina Dry Docks – 10x (IC)
Squats – 15x (IC)
Merkins – 10x (IC)
Round 3
Mosey to rock pile – Grab a rock Yo Mama would be proud of
Low curls
High Curls
Full Curls
Overhead Press
Rock Squat
Skull Crusher
Staggered Rock Merkins
REPEATO
Mosey around DPK
Mary
Work our way around the circle and each PAX leads us in an abdominal exercise
THE Burpee
Recover Recover
Moleskin
1. Great job pushing through today by the PAX.
2. Tweetsie showed some "True Grit" today. Further proving he's the toughest preacher in NoCo.
3. The regulars at #MadSci like a tough workout, and I think I delivered thanks to the early mumblechatter.
4. Big T-Claps to the runners for joining us for COT. Always great seeing you guys in the gloom.
#Spare