Disturbance at the Vanguisher

Event Date

Jan 14, 2019


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