Q: Adrian
PAX: Adrian, CESS, Ronda, Spot, Big Worm, None
FNGs: 1 None
COUNT: 5
For those who want an old school, non-iron pac workout … this was your thing
WARMUP:
Mosey from parking lot to football field
SSH x 20 IC
Merkins x 10 IC
Chaser LBC x 20 IC
Squats x 15 IC
THE THANG:
Mosey to sideline for gassers / strings of fire
Squats x IC; 10 merkins IC; mountain climbers x 10 IC – run across field
Repeat 4 times
Mosey to Hill behind school for Jacob’s Ladder –
Run to second light pole, Burpeees x 7, run back down
Back up, burpees x6 … all the way down to 1 at the top of the hill
Flutter kicks waiting on pax
Mosey to Battle Loop
Pax all low plank while taking turns doing max pulls ups up to 10 (Big Worm is a beast)
Mix in air chair
Rinse and repeat
Circuit – 20 merkins, 20 squats, 20 mountain climbers (count each leg); 5 burpees – then run the battle loop
Repeat circuit / battle loop
Head over to front of school for Leggy McDeuce (pax complained we were merkin heavy)
4 sets of 3 exercises, all 12 reps IC, no rest between exercises, short rest between sets
Squats / Mountain Climbers / Flutters
Slow-fast squats / plank jack / Freddie Mercury
Calf raises / Russian twist / Chaser LBC
Cess takes last set –
Merkins / Mountain Climbers / Box cutters
Jailbreak back to COT
Spot to Q the Mission today
Work was done by all!