4 pax rallied at discovery place kids wednesday night looking for a beatdown. This is what they got.
Warm Up
- Mosey up the stairs
- Windmill x10
- Toy Soldier x10
- Cotton Pickers x10
The Thang
Line Drills
Over and back
- feet together x 30
- stepping x 30
- single leg hop x15 each leg
Side to side
- feet together x 30
- stepping x 30
- single leg hop x15 each leg
Pax were given a piece of chalk and shown how to draw the dot patter (an elongated 5 pattern on a die) and shown the sequence throughout
The sequences can be seen in this video https://www.youtube.com/watch?v=PR7s4nXtWSw
The pax did the first dot sequence 5 times and then ran down the stairs and did 5 Hand release merkins at the bottom then back up the stairs
Sequence 1-2, then down to the bottom for 5 HR merkins and back to the top
Sequence 1-3, down stairs for 5 HR merkins in the basement
Sequence 1-4, down for 5 HR merkins
Sequence 1-5, down for 5
10 count
Sequence 1, crawl bear down 5 parking spaces, 5 burpees, mosey back
Sequence 1-2, crawl bear 4 spaces, 4 burpees
Sequence 1-3, 3 spaces, 3 burpees
Sequence 1-4, 2 spaces, 2 burpees
Sequence 1-5, 1 space, 1 burpee
10 count
Sequence 1, down the stairs, 1 over the wall and back
Sequence 2, down the stairs, 2 over the wall and backs
Sequence 3, down the stairs, 3 over the wall and backs
Mary-go-round
Bullet-Low Flutter
Frogger-WWII sit ups
Billy Bob-LBCs?
Freedom – cant remember
Thought of the night- when you get down on your work, be thankful for the job you have because there are countless people who are doing everything they can to be in your place
Moleskin
Thanks for coming out tonight! Great to see frogger and he stepped up for a Q in two weeks!
Sounds like the Night Ranger guys are converging on the night at the range in mooresville next week. Keep an eye out for confirmation on twitter.
Absolutely perfect night to work out and the porch at harveys hit the spot after. Old bay wings at harveys are some of the best wings I've had in a long time.
Thanks for letting me lead tonight, i had a good time and was pretty spent after. Good mix hard breathing and mumblechatter.
Aye
Bullet