PAX: Penny Loafers, Wedding Singer, Olan Mills, Not a Sport, Nurse.Rachet, Merida, Black Widow
QIC: Boone’s Farm
Since we were going to be in parking deck anyhow, YHC decided to meet there to start. Disclaimer
WOR:
- SSH x20
- WMH x10
- LBAC x10 F/R
- Merkins x10
- Squats x10
Thang:
Mosey to up stairs to level 5 across, then back down stairs to level 1 up to bottom of ramp to level 2
Upper Body
- Merkins x20
- Dry Docks x20
- Werkins x20
- backpedal up ramp
- sprint straightaway together
at level 2
Lower Body
- Jump Squats x20
- Iron Mikes x20
- Mountain Climbers x20
- repeat backpedal and sprint on next level
at level 3
Core
- LBC x20 IC
- American Hammers x20
- Flutter Kicks x20
- repeat backpedal and sprint on next level
RnR thru 3 rotations of each exercise going down stairs at level 5 back to bottom. After third round, mosey back down ramps, sprinting the straightaways back to start
Attempt to superset large muscle groups for extra burn along with sprints for extra intensity. I don’t know about anyone else but it worked on me, particularly after Murph on Monday.
Always an honor to lead.
Boone’s