5 pax scarfed their dinner down and mosied on over to DPK for a Night Ranger beatdown. This is their story
Each pax selects a rock and circles up.
Warmorama
- Monkey Humpers x 15 IC
- Super Man Maker Merkins (lift leg and arm simultaniously) x10
- Single leg romanian deadlift with rock x 10 (we need a better name for this)
- Windmill x10
The Thang
Head up the stairs with your rocks.
Pax placed their rocks at the top of the rams and then reported to the bottom of the ramp
Pax were then instructed to look for the first letter of their first name on the key and go to the top of the ramp to compelete the instructed exercise. Pax would complete the process for each letter in their full first middle and last name. When pax finished they were instructed to join with a pax who wasn't finished and do their exercises with them.
The Key
- A – 10 Super Man Maker Merkins
- B – 20 Hand Release Merkins
- C – 10 Single leg romanian deadlifts with rock
- D – 10 V-Ups with rock
- E – 15 skull crushers with rock
- F – 10 lunges with rock
- G – 15 monkey humpers
- H – 50 SSH
- I – 20 Merkins
- J – 50 calf raises
- K – Down the stairs, up the ramps
- L – 15 overhead press with rock
- M – 20 count balls to the wall
- N – 20 count mason twist with rock
- O – 15 Squats with rock
- P – Down the ramps, up the stairs
- Q – 10 side lunges with rock
- R – 10 burpees
- S – 15 curls with rock
- T – 20 dips
- U – 20 front raises with rock
- V – 30 count elbow plank
- W – 50 pickle pounders
- X – 20 jump squats
- Y – 25 low dolly
- Z – 50 shoulder shrugs with rock
Head to the bottom for pax choice mary with rocks
- Silver Bullet – WWII sit ups
- Billy Bob – Mason Twist
- Shutterfly – Around the world
- Jenny – Rosalita
- Freedom – low flutter while passing the rock
Put your rocks back and sprint to the top AYG
Recover Recover
Thought of the day
Nothing is won by force. I choose to be gentle. If I raise my voice may it be only in praise. If I clench my fist, may it be only in prayer. If I make a demand, may it be only of myself. – Max Lucado
Entire exerpt can be found here. Not a long read, and well worth it.
Moleskin
Thanks for all the pax who came out. I know its tough when the weather gets cold but we warmed up quick and that cool breeze was welcome by the end of the beatdown.
I'm really digging this workout format and will keep trying to find different ways to implement it. Feel free to use it/improve it as you see fit.
T-Claps to Shutterfly for the longest name of the night (Alexander Christian Naylor). Strong Work!
T-Claps to Jenny for alleged the most R's/burpees in his name (2) (even though it turns out shutterfly has 3 in his name but we all did the last set together so i guess it works out)
T-Claps to Billy Bob for beasting it out and finishing first despite having a fairly long name! You were moving on the runs up and down the ramp. (BRR recruit?)
T-Claps to freedom for the pass the rock during low flutter exercise. Billy bob was already cashing the check for all of the dental work that we could've needed after that. Also we're gonna find you a different/better shirt to wear.
Papa Smurf was missed. Pax decided that it was too cold for the tank top.
Many more were missed too. Come back and see us!
A great time was had at Harveys for HDHH. Unfortunately we dropped the ball for trivia and ended up with a bronze. Best beleive we will study up and be back next week to get the title back!
Expect a big croud next week for Jenny's Q! Looking forward to it.
Thanks for coming out guys, it was a great time and I'm a better man for it.
Aye,
Silver Bullet