- Workout Date - 02/15/2015
- Q In Charge - Montross
- The PAX - Squeal, Beavis, Montross YHC
- AO -
Two brave and loyal souls to the Tank Yard joined me in the gloom for a Sunday beatdown. Temp was 24 degrees…unfortunately it felt like 9 degrees with 16 mph winds. Squeal actually kept sleeves on for 30 seconds.
Warm Up:
Smurf Jacks x 25 IC
Burpees x 5 OYO
Merkins x 10 IC
Sqauts x 10 IC
Smurf Jacks x 10 IC
Mosey to The Holler
The Thang:
5-5-5: Burpees, Merkins, Squats
Run up and down exit ramp x 5
Dips until everyone is done then dips x 5 IC
10-10-10: Burpees, Merkins, Squats
Run up and down exit ramp x 4
Dips until everyone is done then dips x 10 IC
15-15-15: Burpees, Merkins, Squats
Run up and down exit ramp x 3
Dips until everyone is done then dips x 15 IC
10-10-10: Burpees, Merkins, Squats
Run up and down exit ramp x 2
Dips until everyone is done then dips x 10 IC
5-5-5: Burpees, Merkins, Squats
Run up and down hill once
Dips until everyone is done then dips x 5 IC
Lunges from one side of parking lot to the other
Backwards lunges back
10 dips IC
Defensive slides x 4 DC OYO
10 dips IC
Rinse & Repeat x 3
Jack Webb Pyramid 1:4 up to five rounds
Mosey to tennis courts for Mary
4MOM:
Russian Twists DC x 25 IC
Big Boy Sit Ups x 25 IC
LBC’s DC x 25 IC
Back Scratchers x 25 IC
COT:
Pray for Squeal and his family as they battle through the adoption process.
All of our brothers suffering in silence.
You da man! Taking the stairs at church was not an easy task this morning, especially with the coupon (Hannah and her bag).