13 men got stronger at PAINinsula. 4 for standard ( Cousin Eddie and Einstein went for 6 min pace, YHC and Ponch went for 10 min pace) It was humid.
Disclamier…
Warm Up: As I recall
Slow Windmill, Imperial Storm Trooper, Toy Soldier, Merkin Time Bomb ( Always a crowd pleaser )
The Thang:
4 Corners
1st corner – 10x IC Slow Squat, 20 OYO Jump Squats, Bear Crawl half way, Reverse Lunge Walk half way
2nd corner – 10x IC Squat, 15 OYO Jump Squats, Reverse Lunge Walk half way, Bear Crawl half way
3rd corner – 10x IC Squat, 10 OYO Jump Squats, 10x IC Shoulder Touch Merkin, Bear Crawl half way, Reverse Lunge Walk half way
4th corner – 10x IC Squat, 5 OYO Jump Squats,10x IC Shoulder Touch Merkin, 15 OYO WWII Sit Up, Reverse Lunge Walk half way, Bear Crawl half way
Partner Up
1st corner – P1 do 10 OYO Carolina Dry Dock then run up to P2 while doing Front Lunge Walk then flip flop
2nd corner – P1 do 10 OYO Carolina Dry Dock while P2 Front Lunge Walk then flip flop
3rd corner – P1 do 10 OYO Carolina Dry Dock while P2 Front Lunge Walk then flip flop
4th corner – P1 do 10 OYO Carolina Dry Dock while P2 Front Lunge Walk then flip flop
Partner Up again, In honor of Blackbeard and Stromboli
1st corner – P1 do bunny hop while P2 do Crunchy Roll, What? Oh crap. I meant Crunchy Frog 20 OYO, flip flop
2nd corner – P1 do bunny hop while P2 do 20 OYO Crunchy Frog, flip flop
3rd corner – P1 do bunny hop while P2 do 20 OYO Crunchy Frog, flip flop
4th corner – P1 do bunny hop while P2 do 20 OYO Crunchy Frog, flip flop
10 OYO Tootsie Roll Burpee ( 5 each side ) No BANG! BANG! from Outlaw. However, he has back up pax, Thanks Einstein.
Mosey back to AO parking lot
Mary time:
Home to Marge, Low Flutter, Low Dolly, Rosalita
Moleskine:
Thank you to all pax came out. Great work gentlemen. it's good feeling to burn calories from post 4th of July
I didn't hear Jazzhandz and Blackbeard at all. I guess I've done my job.
Since Ponch was the war baby, He took us out on a prayer. Thank you sir
Outlaw, Thank you for allowing me to Q.
Titan