- Workout Date - 01/11/2016
- Q In Charge - LongBottom
- The PAX - Nunan, Floppy, Uber, Longbottom
- AO -
4 men rolled through the gate to get the week started. It was cold, but what’s new? get out of the car and get movin’, cold is a state of mind.
Warm-up
SSH- 20 IC, HB x 20 IC, litte jumps with arm circles for 2 min, Slow Merkins x 10 IC, Flutters x 20 IC, LBC’s x 10 IC
The Thang
10 x Burpees OYO
Mosey to get the blocks
Circle up for the main event!
Burpees x 30
Lt. Dan 1 to 5 (1 squat: 4 Lunges…. 5 squats : 20 Lunges)
Burpees x 20
Jack Webb (w/ Blocks) 1 to 5 (1 merk : 4 Block Curls …. 5 Merks : 20 block curls)
Burpees x 10
Down for core:
Air Humper medley 10- 2 leg/ 10 lt. let / 10 rt let, back scratchers x 20 IC, Dolly medley 10 reg/ 10 rt leg/ 10 lf leg, big boy sit-ups x 20 OYO
Burpees x 10
Back to Lt. Dan- 6 to 8 (6 squats : 24 lunges… 8 squats : 32 lunges
burpees x 10
Jack Webb w/ blocks (5 to 1) (5 merks : 20 block curls… 1 merk : 4 block curls)
burpees x 10
back Lt Dan 9 and 10 (9 squats : 36 lunges & 10 squats : 40 lunges)
Burpees x 10
mosey to put blocks back
circle up in parking lot, each pax picks their own pain:
Floppy: 10 burpees
Uber: 25 squats IC
Nunan: LBC x 25 IC
Longbottom: Heels to Heaven x 20 IC.
Done!
Announcements: Upstate convergence in a couple of weeks. Drifter code was sent out last night.
As always it was a pleasure to lead and to follow!
LB-out
Good workout template. Top 10% for sure.