- Post Type:
- When: 10/08/2015
- AO:
- QIC: Godfather
- FNG's:
- 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
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