Quick Mosey around parking lot and go grab a block head for pull up bars. Circle up for a quick warm up before the pain began.
Apollo Ohno’s 8x/LE OYO
Burpees 8x OYO
Mountain climbers 12x IC
The Thang or Smokefest
So today we combined various workouts Cindy XXX, my own version of Jonesworthy, and an abs blitz. I decided to break the workouts down versus going completely through in succession. We performed one round of Cindy XXX, a round of abs, and then performed a round of Jonesworthy. The beatdown and pain delivered went a little something like this:
Cindy XXX (Each round went up by 5 pull ups, 10 Merkins, and 15 squats)
10 Pull-Ups
20 Merkins
30 Air Squats
15 Pull-Ups
30 Merkins
45 Air Squats
20 Pull-Ups
40 Merkins
60 Air Squats
Abs blitz (Each round the amount of low flutters, mason twists, and W’s decreased by 16, 8, and 4.
80 Low flutters
40 Mason Twists
20 W’s
64 Low flutters
32 Mason Twists
16 W’s
48 Low flutters
24 Mason Twists
12 W’s
Jonesworthy (Each round the amount of curls, overhead press, and skull crushers decreased 16, 8, and 4.
80 Curls
40 Overhead press
20 Skull crushers
64 Curls
32 Overhead press
16 Skull crushers
48 Curls
24 Overhead press
12 Skull crushers
Mosey with blocks toward picnic tables
Step ups 12x/LE OYO
Incline merkins 12x IC
Split squat 10x IC/LE
Decline merkins 10x IC
Mosey to launching point and put blocks up.
Circle up for Mary
LBCs 12x IC
Dying cockroach 12x IC
Recover Recover
Name-o-rama
Announcements
COT- Thanks for taking us out Lego
Moleskin
Strong work put in by all.
Turncoat, thanks for the opportunity to Q.
Until next time,
Cousin Eddie