• When: 10/08/2015
  • QIC: Godfather
  • PAX: Godfather, Yack, Monk, Top Hat, Squeeker, Linus, Mayor, Brown Streak, Dolph, Anthrax, Richard Simmons

Eleven men gathered together in the parking lot of Goat Island for a made-up-on-the-fly workout from the Godfather. As the clock struck 5:30, the PAX realized there was no flag to be found but staying true to tradition, we hit the POA for a mental flag. After shaking off the awkwardness of eleven men saying the pledge to an invisible flag, it was time to start the beatdown:

Warm-Up

  • Side-Straddle Hop x15 (IC)
  • Merkins x15 (IC)
  • LBC’s x15 (IC)
  • Don Quixote’s x15 (IC)
  • Imperial Walkers x15 (IC)

Mosey to the end of the Parking Lot (PL)

  • Bear Crawl half way, mosey to end of PL
  • 5 Burpees OYO
  • Lunge half way, mosey to end of PL
  • 5 Burpees OYO
  • Imperial Walker half way, mosey to end of PL
  • 5 Burpees OYO
  • Backwards Skip half way, mosey to end of PL
  • 5 Burpees OYO
  • Partner Carries half way, swap to the end of PL
  • 5 Burpees OYO

Dora 1-2-3

  • 100 Merkins
  • 200 LBC’s
  • 300 Squats
  • Partner runs up the hill to the bridge gate and back, then swaps

Ring of Fire

  • PAX circle up and complete a round 5 Merkins, 4 Merkins, 3 Merkins, 2 Merkins, and finish with 1 Merkin each while the rest of the group holds plank position

Five Minutes of Mary

  • Homer to Marge
  • Freddie Mercury x15 (IC)
  • Flutter Kicks x15 (IC)
  • LBC x15 (IC)
  • Homer to Marge

Closing Festivities

  • 5 Burpees OYO
  • Lap around parking lot
  • 5 Burpees OYO
  • 5 Burpees OYO

Circle up, Name-o-Rama, BOM

Statistics

  • 1.5 Miles ran
  • 40 Burpees
  • 0 Shovel Flags