Partner Spartacus — DUMC Style


The Thang

Warm Up:

  • SSH x 15 (IC)

  • IST x 10 (IC)

  • Windmill x 10 (IC)

  • Stretch middle, right and left

Workout:

  • Mosey to DUMC, pair up and pick a paver

  • Partner 1 runs to the dumpster and back, partner 2 executes the exercise

 

The Spartacus:

  • 100 merkins

  • 100 WW2 sit-ups

  • 50 burpees

  • 100 modified burner with paver (curl, shoulder press, skull crusher)

  • 100 peter parker/parker peter (all 4 moves = 1 count)

  • 100 mason twist with paver

  • 100 scorpion CDDs

  • 100 squats with rock

  • 100 single leg LBCs

  • 100 chest press (with low flutter)

 

Return to the green for one quick round of Mary:

  • Heals to Heaven x 25 (IC)

 

Moleskin:

Welcome FNG Mark McDowell

FNG2 = Bedbug

FNG3 = Heister

FNG4 = Freddy Krueger

FNG5 = Aggie

FNG6 = Slinger

You vs. you workout which reduced mumblechatter, except for Jazz Hands’ rebel yell

Total Miles: 2.0

Average Heart Rate: 140 bpm

Total Calories: 516