- Post Type:
- When: 03/17/17
- AO:
- QIC: Spiderman
- FNG's:
- PAX: AshPond, Rosco, TimeFrame, Smalls, Papa Johns, Squirt, Gastone, Stone Cold, Jaba (FNG)
By writing this several days post workout(FNG now Jaba), I can testify the pain is real and lasting. I finally EM’d my oldest to their 1st workout, with not a lightened pace.
Warmup:
30 IC Side Straddle Hops
10 IC Squats
20 IC LBCs
Moroccan Night Clubs 30 IC
10 IC Merkins
10 IC Snow Angels
PLEDGE
Deep Sea Divers
Mosey to wall
Wall Sits
Wall Sits with marching
Wall Sits with marching and shoulder press
Wall Sits with marching and shoulder press and singing, no one sang.
Mosey to Wells Fargo steps
Dips 15 IC
Monkey Humpers 10 IC
Gorilla Humpers 10 IC
Dips 15 IC
Mosey a few blocks west, the to the parking deck.
Partner up.
1 partner runs straights, bear crawls up the ramp, hits 2 burpies, runs the straight all the way to the top.
1 partner performs 10 squats, 10 LBC, 10 merkins – Repeat until handoff
2 full rotations.
– Each turn up the parking deck took about 4 minutes (per person)
1 partner runs straights, lunge up the ramp, hits 5 merkins, runs the straight all the way to the top.
1 partner performs 10 squats, 10 LBC, 10 merkins – Repeat until handoff
2 full rotations.
Mosey to the shiny silver tree for:
Dips 15 IC recover
Dips 15 IC
Mosey to Pavillion
10 LBCs IC
10 Dying Cockroaches IC
COT:
Timeframe’s mom Diane, Squirt’s parents, Davinci’s wife
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