• Post Type:
  • When: 11/13/15
  • AO:
  • QIC: Bandit
  • FNG's:
  • PAX: Dr Feelgood, Outhouse, Boss Hogg, Roscoe, Linus, Stroganoff, Dolph, Brown Streak, Bubbles, Spiderman

Warm Up

  • SSH IC x20
  • Don Quixote IC x20
  • Merkins IC x20
  • CH Squats IC x20
  • LBC IC x20

First up was quick series of Burpee Hot Laps…  starting at pavilion, PAX took a quick sprint through parking lot to stop sign at North York Street for 10 BOYO.  Sprint back to pavilion for 10 more BOYO.   Sprint to stop sign at North Marietta St for 10 BOYO,  And then back to pavilion for last 10 BOYO.

Next was Dora 1,2,3 from pavilion to main street and back. Partner A would run, Partner B would perform AMRAP of the following excercises to the total number of reps.  Partners flapjack and continue until the total number of reps were completed.

  • Merkins x100
  • LBC x 200
  • Squats x 300

Next were 11s OYO.  PAX does 1 of the exercise A at pavilion (Dying Cockroach) then sprints to main street for 10 of exercise B (Jump Squats).  Then rinse and repeat while increasing reps for exercise A by one up to 10, and decreaseing reps for excercise B by 1 until down to 1.

With one minute remaining (and since we already did Dying Cockroach) Q call for 1 minute of homer and marge.

Honored to lead you brothers!

– Bandit