Good Work Boys!
6 showed for a cinder block beat down
Started with some sprints and light mosey with cinders. Between each of the below exercises we serpentined our way through the parking lot with cinder on shoulder, back or carrying.
15 Hand release
15 Hand release + 10 Burpees
15 Hand release + 10 Burpees + 15 Squat jumps 1/4 turn OYO
15 Hand release + 10 Burpees + 15 Squat jumps 1/4 turn OYO + 10 Turkish getups
15 Hand release + 10 Burpees + 15 Squat jumps 1/4 turn OYO + 10 Turkish getups + merkin pause push-ups
15 Hand release + 10 Burpees + 15 Squat jumps 1/4 turn OYO + 10 Turkish getups + merkin pause push-ups + Start Gaze (20 seconds)
We then did a indian run (with cinders) around the parking lot again to finish with some pause pull-ups (do a pull up and drop back to a full hang (1 second pause) another pull up) to failure.
End with some Rock Jumps for Qbert – whom did not show!
Awesome Mix Tape #1 –
1 – Hooked On A Feeling – Blue Swede
2 – Go All The Way (Remastered) – Raspberries
3 – Spirit in the Sky – Norman Greenbaum
4 – Moonage Daydream (Remastered 2012) – David Bowie
5 – Fooled Around And Fell In Love – Elvin Bishop
6 – I Want You Back – The Jackson 5
7 – I'm Not In Love – 10cc
8 – Come And Get Your Love – Redbone
9 – Cherry Bomb – The Runaways
10 – Escape (The Pina Colada Song) – Rupert Holmes
11 – O-o-h Child – Five Stairsteps
12 – Ain't No Mountain High Enough – Marvin Gaye, Tammi Terrell
Good work Pax – enjoyed leading and Qbert Thanks for the opportunity
Bunyan