Welcome FNG Ben Dunn. Now he can say he's "Ben" there and "Dunn" that! (couldn't resist)
Amidst the hecklers, a challenger rose up and doubled down for the Foundry and The Hangover… Rooter was very impressive. I don't think Kosar or YHC gave him enough though.
Warm Up
- SSH 20 IC
- CP 10 IC
- WM 10 IC
- Hillbillies 10 IC
The Thang
- Pull Up ladder
- 10 Pull Ups lap around first island then 1 Deep Squat
- Reduce Pull Ups by one and increase Squats by 1 (down to 5 only)
- Block Work
- Curl 15 IC
- Scull Crusher 15 IC
- Bear Crawl to next island
- Plank Jacks 15 IC
- Bear Crawl back
- Swings 20 OYO
- Overhead Press 15 IC
- Crab Walk to next island
- 1/4 turn Squat Jumps
- Crab Walk back
- Stair Work up one side and back down the other
- Quick Step
- Right Leg
- Left Leg
- Bunny Hop
- Lunge every other step
- Repeato
- Wall Work
- People's Chair 30 Sec w/Air Press 15 IC
- Balls 2 Wall w/Chicken Peckers 10 OYO (touch opposite shoulder)
- Bench Work
- Dipp 15 IC
- Step Up 10 R/L Leg
- Dipp 15 IC
Mary
- Mary Suicides (thanks Bam Bam)
- Mason Twist 15 IC
- Run to first island and back
- Crunchy Frog 15 IC (Rooter)
- Run to second island and back
- Makhtar N'Diayes 20 IC (alternating from plank to elbow plank each arm) (Bam Bam)
- Run to the third island and back
- Low Flutter 10 IC
- Run to the fourth island and back
- Slow Merkins 10 IC (Rooter)
Thanks for the oppertunity to lead Bam Bam! Nice work by all.
Gypsy