PAX: Pop-A-Lock, PSL, Tiny Dancer, Cathy, Big Stick, D’Mishonuts, Old Hickory, Dr. Smartt, Black Lung, Dilly Dilly, Too Tall, CAPS LOCK, Venus, The (Scranton) Strangler, Joey Freshwater, Red Skull, White Russian, Razorback
QIC: Floppy Disk
19 PAX + 1 wandering BV red pilled this morning at Sir E for a CUMC-centered workout. We rolled out with a warmup mosey at 5:30 on the nose, with the disclaimer dropped in the first 100m. We did the almost figure-8 around the church and circled up in the lower parking lot for some WoR.
Warm-O-Rama (all IC)
High Knees x15
Butt Kickers x15
BACs F x10
BACs R x10
Air Press x10
Deep Squats x15
Good Mornings x10
Willie MH x10
PAX instructed to count off 1-2 for partner-work. Before the partner work, though, we did a quick round of Bring Sally Up… always a PAX pleaser.
Head over to the playground and with your partner do 4x rounds of the following:
- 5x Pullups (legitimate, lock-out)
- 15x Merkin variation (Regular, Irkins [on planking partner], Dirkins [on planking partner], Hand Clap)
- 15x Rows (partner holds your legs)
- 20x Dips
7’s on the playground hill. Start with 6x Hydraulic Squats at the bottom and 1x Jump Lunge at the top. Backpedal up the hill. With our quads burning we did some quick ab-work. Partner 1 run the loop around the church while partner 2 performs AMRAP LBCs. Switch.
Mosey to the start, with just enough time for Peaches by Presidents of the USA. Perform a Merkin on each “Peach” or “Peaches”.
10x Good Mornings (IC)