Studs at The Estate!


First of all, the guys who completed the Double-down (Turnpike and Freedom) with a full hour beatdown, impressive. To the guy who completed the Tripl-down (Black Eyed Pea), super impressive! All studs!

Here is our story:

Warmup

  • Slow Mosey around to bus lot
    • High Knees
    • Butt Kickers
    • Carioka
  • SSH 20 IC
  • WM 10 IC
  • CP 10 IC
  • Arm Circles F/R
  • Cobra Stretch
  • Foot to Hand Stretch R/L

Set One

  • Chin Up 10 OYO
  • Plank Jacks 15 IC
  • Chin Up 10 OYO
  • Mountain Climbers 18 IC

Set Two

  • Side Shuttle between 3 bus spaces w/Burpee bookends from 10,8,6,4,2
  • Bear Crawl between 3 bus spaces w/Carolina Drydock bookends 10,8,6,4,2
  • Crab Walk between 2 bus space w/Big Boy Situp bookends 10,8,6,4,2

Set Three

  • DORA 123
    • 100 Merkins
    • 200 LBCs
    • 300 Squats

Set Four

  • Block Work
    • Swings 20 OYO
    • Curl 15 IC
    • Skull Crusher 10 IC
    • Upright Row 8 IC
    • Overhead Press 10 IC
    • Bent-over Rows 10 IC
    • Lawn Mowers 8 IC R/L
    • Chest Press w/Low Flutter 15 IC
  • Indian Run around track
  • Repeat Block Work

Mary

  • Mason Twist 15 IC
  • Low Flutter 15 IC
  • Low Dolly 15 IC
  • Plank

Recover Recover

This was a nonstop beatdown and a great effort by all.  I heard we put in an hours worth of work in the first 20 min.  It was great to work out with some new faces. 

Thanks for letting me lead Turnpike!