11 PAX in Attendance: PSL, The (Scranton) Strangler, BlackWidow, CAPSLOCK, Reefer(b), D’MishoNuts, BigStick, Razor (Venus), YouMe, Prevac (true to form), & 3D (QiC)
3rd week in a row for 3rd Degree to Q Cruel Hall…you asked for it! I decided to remix the last 2 Q’s and title it (sort of) after one of my favorite shows, the Office.
Warm-Up:
Disclaimer
- Jog around short loop in parking lot
- SSH IC x 15
- SJ IC x 15
- Tempo Merkins IC x 15
- Tempo Squats IC x 15
- IW IC x 15
- 30 seconds GM OYO
The Thang(s)
Royal Burpee: PAX perform 10 of each Burpee style called
We did: Clap Merkins (Clurpees), Double Shots of Jack Burpees (My Personal Fave), Martinis, (I think we did another variation that I can’t recall now), finished with Turk’n’Burps (Turkish Getup after jump)
Mosey to bottom of ramp at CWBC
Partner Ramp Work: Partner up with someone (or be an odd man out like me). Different Mode of Transportation (MoT) up the hill with partner and when reach the top 10 burpees and then mosey back to bottom of hill. Plank and Wait or Mary exercise until the 6 after both partners have taken turns completing each challenge (each partner performs, both do 10 burpees every time, can switch out positions as needed but must complete 2 ramps per team per MoT)
MoTs: WheelBarrow (BooBoo BearCrawl x 2 for YHC), (Prevac prevacced and BigStick hitched a ride to the latrine at this point), Pax were dropping like flies, Piggy Back Carry, Crawl-Bear (this was a crowd favorite, 5 squat penalty for pausing, BigStick rejoined us at this point) (5 total ramps, 50 burpees each)
Mosey Around Ball-fields back to CH Jungle gym. 10 count PLEASE!
Pain Ground: 7 pull-ups, 14 rows and 21 Sumo Jump Squats. R&R. (My arms were pumped at this point. Caved to D’Mish request for 5 GMs while blood returned to my brain.
AYG Sprints across parking lot x 3 with 5, 7, 10 Merkins pre-sprint
Last but not least…Bear Crawl/Crawl Bear the parking lot width and end with 10 Floating Starfish
CoT, Numbers, Name-o-Rama, BoM/Shout-out
What we Learned today:
- Dropping the kids off at the pool before posting is an advanced technique that BigStick needs to practice
- D’Mish and BigStick are fans of Chiropractic care
- PreVac is true to His Moniker
- The Strangler Loves Crawl Bears up Hills!
- YouMe is dedicated and killing it every post. Way to go!
- My Sweat-Print looks like a Phallic Symbol
Grateful to lead again and shield-lock with you all.
3D, out!