Written by 50 degrees, good brisk fall-ish morning for 5 dedicated and motivated PAX; Stache, Humdinger, Shamu, Jay-Z, and Daisy-QIC
October 7
Warm up
Pec stretches w crossover toe touches
Arm Crosses
Sprinklers 10IC
Side lunges 10IC
Willie Mays Hayes
Scorpions
Mosey to happy place
Balls to the wall- 10
Ring of Fire:
Russian Dips 10 each leg
al gore/ squats- 15
planks/ merkins- 20
Mosey to stairs
BOMBS- Partner stair lap
Burpee- 50
Overhead – 100
Merkin- 150
Big Boy- 200
Squats- 250
Stair wheelbarrows 1 set
Mosey to flag
Mary:
Bruce Lees:
America hammer, Leg Raises, LBC, Heel touches, crunchy frogs, 100’s. 20 reps of all but 100’s- 1 set
Moleskin:
Looking at the watch with only 2 minutes until beatdown time, knew it would be a small crew. I’m sure there will be excuses of tiredness, but YHC was called out at midnight, up until 2:30am and still made the workout- so being tired….. a state of mind not an excuse.
Good workout on the stairs. Don’t believe we have done a BOMBS workout on the stairs- definite grumble about legs feeling it towards the end. Enjoyed bringing back Jay-Z’s Stairbarrows. Discussed how that really engaged the core! One round definitely did some good work.
Strong showing from the 5 today. Hoping to more than double the PAX for Piper on Wednesday. Cooler weather really wakes you up for the workout. Should be a great morning in the gloom for a beatdown.