- Workout Date - 09/08/2015
- Q In Charge - Look Out Below
- The PAX - Strange Brew, Racket, Sadiq, Lite Brite, Elmer, Double Check, Baby Seal, Hot Wire, Fred, Gymboree, Easy Bake, Brownie, Look Out Below
- AO -
13 PAX showed up to a Q-less Golden Strip. I grabbed it and off we went. Here’s what went down:
Warm Up:
SSH x 25 – IC
Merkins x 15 – IC
Mosey to the playground behind the school for some station work:
Station 1 – Picnic tables – box jump on onto the seat and then to the table. Do 10 merkins and 10 squats on the table and jump down. Rinse and repeat down the line of tables. PAX did anywhere from 4 to 6 tables in a set.
Station 2 – 30 sec wall sit
Station 3 – 10 burpee pull ups. Not everyone could do the burbee pull ups due to limited space so some PAX did regular burpees and some did modified pull ups.
Station 4 – Flutter kicks x 20 – IC
We ran through all of this twice.
Next, mosey to the Garden of Evil behind the school.
Exercise 1 – 10 box jumps on the benches and 10 decline merkins – did 3 sets of this
Exercise 2 – 10 Piston squats IC on each leg followed by 20 dips on the bench
Finally, mosey around the side of the school and head to the hill. We needed to get some core work in. Start at the base of Nippler’s Hill and run to the top. Round 1 was 10 LBCs and then run down. Each subsequent round added 10 LBCs, so we did 10, 20, 30, etc up to 100 LBCs (10 rounds of running up and down). Yes, that’s 550 LBCs. Core feels great!
We took that to 6:15 and it counted as our Mary.
Great work from all the PAX today!
COT/BOM
Announcements – GORUCK Challenge/Light January 29 and 30 here in Greenville. If you’re not rucking, you should be.
See y’all in the gloom,
Look Out Below