A little muscle soreness never hurt anyone

  • Workout Date - 02/06/2018
  • Q In Charge - Junk Bond
  • The PAX - Latka, Stuey, Double Windsor, Weed Wacker, Squints, Febreze, Air Bud, Caviar, Chitty Chitty Bang Bang, Hootie, Houdini, Rainbow Dash, Spring Break, I'm sorry if I missed you
  • AO - Main Thang


  • SSH (IC: 20x regular, 20x front-to-back, 20x seal jacks)
  • Abe Vigoda (IC: 10x)
  • Mountain climbers (IC: 20x)
  • Spider-Man steps OYO
  • Static stretches mixed in


1. Four evolutions, each containing five exercises (squat, lunge, flutter, dip, Merkin), as follows:

  • Regular (IC: 20x each)
  • Slow (IC: 10x each, slow)
  • Static (hold down position for 45 seconds)
  • Regular, emphasizing explosive movement (IC: 20x each) – From the smell in the air, somebody was exploding indeed

2. Jailbreak to Poinsett Garage, then run to the top of the parking deck, sprinting in pairs up each ramp, moseying on each flat section

3. Short DORA

  • 50 burpees
  • 50 dive bomber Merkins
  • 50 plank to knee touches


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