0.0 Mash-up

  • 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

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