13 Pax rolled out of bed and ventured out to the Sword on this balmy Monday morning to shake off the weekend.
Started of with the classic warm o rama which consisted of a mosey with butt kickers, carry over's and a backwards mosey.
Then circled up for some, you guessed it, side straddle hops, windmills, arm circles, cotton pickers, mountain climbers and ended warm o rama with merkins. Then the fun began…
Did 1 round of Rocket Burpees – which are suicides with a burpee at each junction. Did the entire Lake Forest parking lot.
Mosied over to the pull up bars and the Pax performed 10 good form pull-ups.
The next part of the workout consisted of a parking lot ladder with escalating reps starting at 5, 10, 15…..40
The catch here was that the excercise were randomly drawn from a selection of cards so at each station the excercise was not known. The other kicker here was that the rep counted could be doubled up if a Joker was drawn.
Can't remember the exact order (except the last one) but the excercises consisted of:
Mnt. Climbers, Turkish Get-ups, Carolina Dry Docks, Merkins, Shoulder touch Merkins, Jump squats, Plank Jacks,and you guessed it again… Burpees. Which happened to be drawn last and was doubled down. Which meant 80 consecutive Burpees! Being the forgiving Q that I am and giving to all the grumbling we performed 40 Burpees (but I had something else in mind to make it up, the Pax were unaware).
Mosied to the rock pile and did Rock Goblet squats and then a 5 escalation set of Jack Webbs with the rocks (this made up for the Burpees). Curls and skull crushers finished off the rock o rama.
Finally we ended the workout with 2 long sprints and elbow planked it out.
Great work to the PAX who definitely started the week off right!
Moleskine:
Bam Bam – wanted to get the 80 burpees in and he opted to run in between. All the other Pax, not so much.
Caboose – was grumbling a bit about the burpees, I suspect next time he Q's he will have other things in store
Peach pit – smoked it for a 13 year old nice work!
Thanks,
Rocket