Warmarama:
SSH with suicides (5, 10, 15, 20)
Grab a Cindy
3 thrusters
3 blast off merkins
3 homer to Marge with push legs to sky
3 burpees
With Suicides after each round increasing distance
Ladder by 3 reps each exercise each round up to 15
Put the blocks down
Run a lap around the school
Stop at the gates
10 Australian Pull ups
10 Dips in Cadence
10 Australian Pull ups
Continue running back to Blocks
LOW and SLOW 10 second Merkins (10 seconds up and 10 seconds down position) for 2 minutes
Partner up
Partner one does a modified SSH with Cinder Block in hand Partner 2 does a lap around the track (cinder block gets pushed up while doing the SSH)
Flap jack rounds
Same thing with V-Ups with Cinder block
Suicides:
- 5 curls IC run to first goal and back
- 8 culrs IC run to second goal and back
- 10 curls IC run to 3rd goal and back
- 5 Chest presses with block while standing up, run to 1st goal and back
- 7 Chest presses with block run to 2nd goal and back
- 9 Chest presses with block then run over to tables behind schools
Over to the benches for Rocky Balboas with Merkins
Rocky balboas to 9/12/15 and then burpees after each balboa set, do burpees, 5/7/9 and then ladder back down
Return the cindy blocks
Recover Recover
- Good workout by the PAX, all pushed real hard and sure a lot fighting not much sleep!
- Prayers for Caboose and his family as his son goes in for surgery tomorrow – please raise the family up in thoughts and prayers
- Thanks Ditka for the Q keys today, enjoyed the beatdown!