Q: Steely
PAX: hambone, Butterfingers
FNGs: None
COUNT: 3
CONDITIONS: Cold!! 42
WARMUP:
Mosey around the lot
20 Side Stratton hops IC
10 Arm Circles Forward and Reverse IC
Willie Mays Hays OYO
Good Mornings OYO
THE THANG:
Round One:
1st guy runs to the crosswalk and performs 5 Burpees
2nd guy does weighted overhead press
3rd guy does weighted curls
Rotate until all three have completed each exercise
Round Two:
1st guy runs to the crosswalk, 5 burpees; then to the stop sign and 10 squats, returning in reverse order
2nd guy weighted standing rows
3rd guy weighted deadlifts
Rotate until all three have completed each exercise
Round three:
1st guy runs to the crosswalk, 5 burpees; then to the stop sign 10 squats; and then to the end of the lot for 20 Merikans. Returns in the reverse order.
2nd guy weighted squats repeated until runner returns
3rd guy weighted tricep extensions
Rotate until all three have completed each exercise
Completed two more rounds following the reverse order of the runner and weighted exercises
After we have complete our pyramid of pain we moseyed over to the park benches
10 step ups on each leg OYO
10 pull ups OYO
10 dips OYO
Moseyed back to the start
20 flutter kicks IC
10 count IC Superman’s
Abdominal stretch
MOLESKINE:
ANNOUNCEMENTS:
COT: