- Workout Date - 12/20/2014
- Q In Charge - Longbottom
- The PAX - Beavis and Longbottom
- AO -
Only two pax were brave enough to rise out of the fartsack and post in the cold rainy gloom for this addition of the dawn patrol. Considering the nickname of my partner in crime i can not resist the urge to name this work out after one of my less cerebral activities in college, “Beavis and Butthead”.
He said “warm up”
SSH x 20/ Lunges x 20/ Side Lunges x 20/ IW x 20 ( all in Cadence)
Lets get to it!
Super Burpee to 10
Mosey around Legacy end up at play ground for Pain Stations
10 x pull-ups/ 15 x merkins/ 20 lunges- complete each circuits 3 times
Mosey around Legacy
Burpee Beast- run length of legacy gassy area stopping at first two trees and end at the top of the hill near running path doing 6 of each exercise.
round 1- Merkins
round 2- Donkey Kicks
round 3- jump squats
Circle up at the bottom the hill for Jack Webb (well you can’t circle up with 2)
1 merkin to 4 air presses. lets make it a pyramid- up to 6 and back down
Mosey around legacy and end up at the lake
Core Escalator: run around the lake and do a core exercise at every other light pole
5x leg throws/ 10 x in&outs/ 15 x dollys/ 20 x LBCs/ 25x flutters
Mosey up side walk to the SH.
Dan Taylor to 10
1 squat to 4 lunges (1 to 4….10 to 40)
10x merkins/ 20x back scratchers all IC
Beaver’s alarm goes off on his watch- Done!
Prayers: For family and those traveling this holiday. For pax and M’s expecting 2.0’s
Announcements: Sign up for the Drifter. Join us for the Christmas eve run from Tommy’s Ham House at 6 am.
Always an honor to lead