7 manned up for a Mad Scientist beat down!
Warm-up
Lap around DPK, circle up by the clock
10 X Cotton Pickers IC
10 X Toy Soldiers IC
10 X IST IC
10 X Windmill IC
10 X Dips IC
10 X Step Ups Each Leg OYO
10 X Incline Mericans IC
10 X Box Jump OYO
10 X Decline Mericans IC
Mosey back to Parking deck
The Thang
Bear crawl the length of the parking deck to the hidden rock pile. Pick a rock with potential to travel (and we did). Head down to bottom of parking deck.
Rock Work (going off memory, something like this):
15 X Curls IC
15 X Bent Over Row IC
15 X Low Flutter with Rock Press IC
10 X Skull Crushers IC
10 X Overhead Press IC
Deck Work: Complete exercise, run to next level and add exercise.
Level 1: 5 X Burpees OYO
Level 2: Burpees, 10 X CDD OYO
Level 3, Burpees, CDD, 15 Jump Squats OYO
Level 4: Burpees, CDD, Jump Squats, 20 X Hand Release Mericans OYO
Return by running down each level dropping an exercise (dropped in order: Burpees, CDD, Jump Squats)
Deck Work/Rock Work: Same as above, took our rocks with us
Level 1: 5 X Curls OYO
Level 2: Curls, 10 X Squat w/Rock OYO
Level 3: Curls, Squat w/Rock, 15 X Rock Press OYO
Level 4: Curls, Squat w/Rock, Rock Press, 20 X Pickle Pounders OYO
Return down the stairs, squat press your rock from the parking deck into the rock pile
Mosey back in front of DPK
Mary
Everyone picked an exercise, don’t remember all but LBC, Pretzel Crunch, and Low Flutters for sure. Also the “Queerbert", a 6-count push up with maktar jai combo.
Recover, Recover
Moleskin
– Q-bert suggested the Pickle Pounders, and in my fatigue didn’t realize he was suggesting this in front of the ladies of Camp Gladiator. That would have been awesome. Instead, I added it at the next level, with seven dudes alone in the dark. That was not awesome.
– As fall approaches lawn care was discussed, and there was a suggestion that I get offended when people use the term “tall fescue” (c’mon people, I’m 5 feet 9…and a half!)
– Most squat pressed their rock from the bottom floor…one did not.
– Sharknado is circling for Friday at the Foundry…get some.
– Hippie is leading a 3rd F after The General on Fridays for those who are currently seeking employment or have been in a position where they have faced unemployment. The group meets right after the beat down.
– Thanks to everyone who came out today, great work done by all!
Fescue