Burpees x 30
800 m run
Burpees x 30
800 m run
Burpees x 30
800 m run
Burpees x 30
800 m run
Total burpees: 120 (4 failed obstacles on race day)
Total : 2 mile
MARY:
Walk half lap to high jump for abs
LBC x 10
Toe touch x 10
Rugby x 10
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Coach K
QIC: Ina
CIRCLE OF TRUST/BOM:
Ina prayed out the PAX with a prayer for thanksgiving for our mothers.
MOLESKIN:
There was not a whole lot of room for #mumblechatter during the workout as the PAX were spread out after the initial start of 30 burpees. Coach K and AlrightAlright we’re glad they joined as this was good preparation for next Sunday’s Spartan Sprint.
ANNOUNCEMENTS:
1. 2ndF Scotch Club May 17
2. VAPE dinner May 29
3. GrowRuck Memphis Sept 21-23
THA THANG: Chumbawumbaburpee – SSH with Burpees every time they say “I get knocked down” Bodies hit the floor – Irkins on Bodies Hit the Floor, Dips on counting, mountain climbers in between Bring Sally Up w/ duck walk – Squats on Bring Sally Up/Bring Sally Down w/ duck walk in between ThunderTruck – Merkins on Thunder, plank the rest Roxeanne – modified for Mary: flutter kicks throughout, Big Boy Sit Ups on Roxanne, Dolly on Red Light Bearway to Heaven (the original, no modification) – bear Crawl to each line, crawl bear back
WARM-O-RAMA:
Side Straddle Hops x20
Seal Jacks IC x20
Imperial Storm Troopers x20
Windmills IC x20
THA THANG: Buckets of Pain (rotate orange buckets with the P2) X-man crunch while awaiting
P1 Shoulder Press AMRAP; P2 Bernie Sanders to glow stick and back (Switch)
P1 Tricep extension AMRAP; P2 Lunge walk to glow stick and back (Switch)
P1 Manmaker (paint can merkin into squat deadlift end with shoulder press) AMRAP; P2 Carioca to glow stick and back
Super Hero Mix-up
Run up incline: 11 burpees (Batman)
Mosey over to benches Inverted Side Plank walk (Spiderman)
Tag next PAX
Run up incline: 11 Squats (Captain America)
Sprint down incline to starting area (Flash)
Next PAX starts at this point
11 supermans (Superman)
Plank ski hops, Al Gore, LBCs, Flutter Kicks (suggested by AlrightAlright) – 1 exercise per round while waiting
repeated cycle going down 1 count per cycle: 2 cycles performed due to time
MARY:
Hello Dolly x20 IC
Box Cutters x20 IC
Plank jacks x10 IC
