- Workout Date - 12/29/2017
- Q In Charge - Generic
- The PAX - Spackler, Febreze, Inspector Gadget, Thunderbird, Kilowatt, Goose, Honkers
- AO - Dog Pound
Clear and 25°…. It was chilly out.
Warm Up:
SSH x 25 IC
Imperial Walkers x 25 IC
Mountain Climbers x 25 IC
Hold regular plank… hold…
Left arm high… hold…
Right arm high… hold…
Regular plank… hold…
Straight into ATMs: Alternating Shoulder Taps x 15 IC, Tempo Merkins x 10 (each one slower than the last!), Merkins x 10 quick count
Recover
Mosey to Sunrift.
The Thang:
DORA: 100 Pushups (mumble chatter after just completing long plank/merkin routine), 200 LBC, 300 Squats. Twist added for running PAX to complete Joe Hendricks on stairs to get onto the SRT for the run back. When finished, hold People’s Chair till the 6 arrives. While in people chair, do Air Press x 20 IC. Turn around on high wall and do Man Makers x 20 IC, nice and slow and hold the last one.
Mosey across the street to the low brick wall for Box Jumps x 20 OYO and Dips x 20 IC.
Mosey back to Sunrift on the SRT and Scout Run out for one rotation through PAX. Stop and complete Burpees x 10 OYO. Indian Run back to Sunrift stairs for Regular Calf Raises x 20 IC, Toe-In Calf Raises x 20 IC, Toe-Out Calf Raises x 20 IC… Mumble chatter… something about cramps. 🙂
Mary:
Mosey back to A.O. for a workout I came up with on the spot: Start on your six do 2 Big Boy Situps + 10 Air Presses, 4 Big Boy Situps + 20 Air Presses, 6 Big Boy Situps + 30 Air Presses, 8 Big Boy Situps + 40 Air Presses, 10 Big Boy Situps + 50 Air Presses. Keep your legs out to keep your core engaged. Febreze held his feet at 6″ while completing Air Presses. Looked like a good way to do it next time for optimal Mary categorization.