It was a balmy morning and 8 PAX came out to greet the day with a smile on their faces.
QIC: Boy Band
PAX: Black lung, Frugal Macdougal, Money Shot, Venus, Razorback, Prevac, Too Tall
05:29:30 – Disclaimer
05:30:00 – 1 Burpee, 1 Merkin, 1 Squat, 1 WWI
Mosey to the track for a COP: SSH, Good Mornings, Willie Mays, LBACs forwards, Seal claps, Overhead claps, LBACs backwards
Duplication workout. We started with the original set of burpee, merkin, squat, and WWI. With each new set, we doubled the distance run and the number of reps performed on the previous set as follows.
Start: 2 Burpees, 2 Merkins, 2 Squats, 2 WWIs
Run 100M -> 4 Burpees, 4 merkins, 4 Squats, 4 WWIs
Run 200M -> 8 Burpees, 8 Merkins, 8 Squats, 8 WWIs
Run 400M -> 16 Burpees, 16 Merkins, 16 Squats, 16 WWIs
Run 800M -> 32 Burpees, 32 Merkins, 32 Squats, 32 WWIs
PAX were starting to slow down at this point, many had disrobed, and Prevac did his thing, so we transitioned to phase 2 (#MARYround).
Bearcrawl 12.5yds -> Run 87.5yds -> 10 4ct flutter kicks
CrawlBear 25yds -> Run 75yds -> 20 4ct flutter kicks
Bearcrawl 50yds -> Run 50yds -> 40 4ct flutter kicks
Alternating Crawlbear/bearcrawl (25 yds each) total 100yds -> 80 LBCs
We took a final lap around the track for 400M and then mosey’d back to the parking lot.
06:14:30 – 1 Burpee, 1 Merkin, 1 Squat, 1 WWI
Thanks for giving me the chance to lead. This workout really got tough there in the higher duplications. Fibonacci squence workout is next.