9 faithful posted for an impromptu Logo led hodgepodge of exercises. We all got after it pretty good even though it was hot and humid.
Conditions: 73 degrees and 200% humidity
The Thang:
Mosey to pile for Blocks and Bricks
COP:
SSH x 25 IC
LBAC – forwards, backwards, into overhead clap then raise the roof x 15 each IC
Merkins x 10 IC
Squat x 20 IC
Mosey to blocking bars
Partner 1 15 reverse merkins/pull ups…Partner 2 burpees till partner 1 done – switch
Partner 1 10 dips…partner 2 burpees – switch
Partner 1 10 reverse merkins/pulls up…Partner 2 burpees – switch
Partner 1 8 dips…partner 2 burpees – switch
Mosey to parking lot
Suicide length of parking lot then back to blocks and bricks
6 inches
Flutter kick x 20 IC
Dolphin kick x 15 IC
6 inches round the clock – clockwise x 10 OYO
6 inches round the clock – counterclockwise x 10 OYO
Bench press with block x 20 IC
Curls for the girls x 10 IC
21’s – 7 curls half way up, 7 curls from top to halfway and 7 full curls with blocks
Shoulder flutters with bricks – 5 second hold at top x 7
Lap around parking lot
Flutter kick x 15 IC
Dolphin kick x 10 IC
6 inches round the clock – clockwise x 10 OYO
6 inches round the clock – counterclockwise x 10 OYO
Nose busters with blocks x 10 IC
Clean and jerks x 20 OYO
Lat extentions with blocks x 10 OYO
Slow flutter kicks x 10 IC
Shoulder flutters with bricks – hold for 5 secs at top x 5
Put up blocks and bricks
Plank/low plank/plank sways x 10 each side
Mosey to Great Wall of Pain
People’s chair x 60 sec (with cherry pickers)
Merkins – 10 each regular, diamond and wide
People’s chair x 60 sec (with cherry pickers)
Hand release merkins x 15 OYO
Lunge walk x 20 yards and sprint to trees
BOM
Great work today men. Good tempo and mix of blocks, bricks and cardio. Hope you got your money’s worth.