5 in the Gloom today for a Samson Cinderblock beatdown.
Warmup:
Run serpentine to the top of the lot. Regular / Butt Kickers / High Knees / Quadraphelia / Regular
SSH 25
IST 15
Windmill 10
Mountain Climbers 10
Plank Jax 10
The Thang:
Grab a block, Quadra… err Zamperini to the first lane.
Curls 12
Skull Crushers 12
Bent Over Row 12
Overhead Press 12
Suicides sprint the the 3 light poles.
On to the next lane
Cinder Block Swing OYO 12
Lawn Mowers Right and Left 12
Block Merkins Right and Left 10
Chest Press 12
Lunge Walk the lane, mosey back
On to the next lane
Goblet Squat 12
Mason Twist (Block Optional) 12
Block Burpees 10 OYO
Something here…
Run the loop around the lane
On to the next lane
Curls 12
Skull Crushers 12
Bent Over Row 12
Overhead Press 12
Over to the wall
Wall Sits
Air Press 12
Touch Them Heels 12
Balls to the wall 20 Count
Rocky Balboas 12
Zamperini block back to the woods. Mosey back to the start.
Mary:
LBC 20
Box Cutters 20
Pretzel Crunch 20
WWII Sit Ups 10 OYO
Recover Recover
Thanks for letting me leading this crew today Hoff.
See you in the gloom,
Bob Ross