- Workout Date - 07/09/2015
- Q In Charge - Semper
- The PAX - Flay, Cataract, WaWa, Montross, Rusty... I'm missing a few, I'm Sorry for not giving you credit.
- AO -
Sorry for the late post, but here is what went down..
WARMUP:
LBAC x25
PlankJacks x25
Mosey to the tennis courts for…. wall jumps then 5 court suicide.
THE THANG:
Mosey to the playground. 11’s with Swerkins and Pull ups. Do one swerkin, run around playground to pul up bar and do 10 pull ups, run back 2 swerkins, 9 pull ups etc….Sucked and smoked.
Mosey down to the Hermi… No wait just the Holler, Hermie was no where to be found. Grab 2 stones and meet at the bottom of the “G” Hill. 7’s with shoulder presses and Burpees. One shoulder press, bear crawl up hill for 6 Burpees, run back down. 2 presses, 5 Burpees etc…
Circle up on YHC with your stones. Standing shoulder presses with rocks IC x 20. switch rocks between hands, X20 more. Lay down for Pec Flys with stones x 40
Mosey back up to the basketball courts for…
6MOM.
one PAX yells out an exercise, then crab walks the length of the court while the rest of the PAX do the exercise. Something like … Mountain Clibers, Flutters, Hello Dollies, elbow plank hold, LBCs, snow angels. once everyone has crab walked, all PAX perform the exercise they called out and therefore did not do, IC x20.
COT/BOM