No MQ, no problem. 8 PAX rolled in to the lab ready to get their October sweat on…
I forgot the 8th PAX, waited too long trusting my memory to post this. If you're out there and reading this sir, please let me know!
Warm Up: Run around DP.
- SSH x25
- IST x15
- Windmills x10
- 5 Burpees OYO
- Toy Soldiers x10
- Merkin Time Bomb
The Thang:
Run to the Top of the Deck
- Mountain Climbers x15
- Plank Jacks x15
- Squats x15
- Wall Sits Air Press x15
- Wall Sits Touch Them Heels x10
Down the stairs to the bottom, run back to the 3rd level
- Irkins x15
- Star Jumps x10
- Alternating Lunges x10
- Dirkins x15
- 5 Burpees OYO
Down the stairs, run back to 2nd level
- Monkey Humpers x15
- LBC x15
- Squat Jumps x15
- Peter Parkers x15
- WWII Sit Ups x15
Down the stairs to level 1
- Go-Go Gadget Arms x15
- Balls to the Wall x10 count down the line
- 5 burpees OYO
- Mason Twist x15
- Fogot
Over the wall grab a rock circle up. Rotate one to the left after each exercise.
- Tricep Extensions x15
- Bent Over Row x15
- Rock Squat x15
- Rock Swing x10 OYO
- Overhead Press x15
- Rock Merkin x10 each side
Grab your rock head to the top of the stairs and back down. Toss the rock back.
Run back up the deck to the front patio. Circle up.
Mary:
- LBC x35
- Flutter Kicks x15
- Pretzel Crunch x20 (10 Each Side)
Recover Recover
Great group this morning. Solid effort all around, not much chatter just pure PAX grit. Thanks Jimmy for the lead, missed you today. See you all in the Gloom!
Bob Ross