- Workout Date - 10/29/2015
- Q In Charge - Biofreeze
- The PAX - Wally, iTunes, Erector, Cockroach, Playdoh, First Date
- AO -
Beautiful weather outside but with the Spinx RunFest on Saturday, our numbers a little thin. No troubles…we’ll have some fun anyway!
10 smurfjacks IC
10 merkins IC
20 squats IC
Mosey to the playground for pull-up/merkin multiplier (1 pull-up to 4 merkins) up to 5 pull-ups and 20 merkins
Mosey to the parking lot below the pond for reverse-reverse with squats – one squat on the first line and increasing the reps for each parking lot line (went up to 13 squats) with a lap around the pond and then reverse the lap and work squats down from 13 to 1 (shout out to Footloose)
Grab some wall for the people’s chair for 1 minute
Mosey to the peninsula for pull-ups AMRAP OYO then partner assisted AMRAP
20 LBCs in cadence
Joe Hendricks up the steps to Cannon Street
Mosey towards the church with a stop in the parking lot for Russian Twists til the 6 catches up
Partner up and grab a block for Dora:
100 merkins on the block
200 chest presses
300 LBCs with the block
Mosey back to The Station….and stop for 10 burpees along the way, thank you train.
Prayers for our brothers running, friend with illness and family situations.