9 PAX got disrupted at the Vanguisher.
To the Pax relucant surprise. Warmed up with Rocket Burpees. Suicides with a burpee thrown in at every turn
After the suicides w did our Mary excercises- WW 1 -1/2 sit-ups (thanks Travolta for pointing that out), low dolley, flutter kick, J-lo's
Grabbed the blocks and did 3 mini ladders 10, 20, 30 reps in each ladder
Curls -> block slides -> incline merkins -> zamborini back
Presses -> bearcrawl -> CDD's -> sprint back
Skull crushers -> Lungewalk -> jump squats -> sprint back
There was a kicker to all of these sets – we drew F3 cards between each set and had to perfrom a randomly selective excercise. Many different ones but ended up being a lot of different Merkin variations
Finished the workout with Warm' O Rama – SSH, cotton pickers
We definitely got away from the "Status Quo" and had a very disruptive work out!
Thanks to the Pax who endured the pain!
Rocket