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!