9 pax posted in the gloom today for SCORE and were treated to another Adrian workout – with the added bonus and guest appearance of the world-famous Snot Rocket. Fresh off a vodka fueled, 4th of July golf weekend, Rocket was tanned, toned and ready for action.
YHC spent some time in the Lexicon and Exercise Bank last night, so the workout featured some interesting twists, including some Travoltas and Mhaktar Ndiayes. In the end, the pax got what they bargained for.
Weather: 70 degrees and muggy
The Thang
Mosey to Upper Field for COP
SSH x 25 (IC)
Little arm circles front/back x 12 (IC)
Imperial Walkers x 20 (IC)
Prison Squats x 20 (IC)
Plank Sequence
Travlotas x 7 (IC) each side (Stayin’ Alive Move in side plank)
Mountain Climbers x 20 (IC)
Mhaktar Ndiayes x 12 (IC) (High plank / low plank in cadence)
Merkins x 12 (IC)
LBC’s x 20 (IC)
Burpees x 10 (BOYO)
Mosey to Great Wall for:
Wall Plank
Balls to the Wall
Partner Up
Partner 1: Peoples’ Chair with arm raises
Partner 2: 10 merkins, 10 LBC, 7 burpees
Flapjack
Rinse and Repeat Partner Work on Wall
Mosey to Lower Field for:
Circuit:
20 wide-arm Merkins, 20 squats, 20 calf raises, 20 LBC’s, 5 Burpees
Plank Sequence upon completion
Repeat Circuit
Repeat Plank Sequence
Mosey to Cones and Find Partners For Ark Loader:
– Cones all 25 yards apart in a square
– Crawl Bear (backwards bear crawl) to cone 1
– at cone 1, lunges x 10 each leg, iron cross x 10 with partner
– crab walk to cone 2
– at cone 2, lunges x 10 each leg, iron cross x 10 with partner
– crawl bear to cone 3
– at cone 3, lunges x 10 each leg, iron cross x 10 with partner
– crab walk to cone 4
– at cone 4, lunges x 10 each leg, iron cross x 10 with partner
Mosey to Side of School for:
3/4 of a Dirty MacDeuce (time ran out on us)
Merkins x 12 (IC); LBC’s x 12 (IC); Mountain Climbers x 12 (IC)
Wide-Arm Merkins x 12 (IC); Freddie Mercuries x 12 (IC); Russian Twist x 12 (IC)
Slow-fast Merkins x 12 (IC); Russian Twist x 12 (IC); Plank Jack x 12 (IC)
Run back to COT
– DEVO by Halftime
– good work today guys, thanks for having me