Q: CESS
PAX: Spot, Fountainhead, Billy Bob, CESS, Mimosa
FNGs: None
COUNT: 5
WARMUP:
SSH IC x 10
Merkins IC x 10
Mosey to the Battle Loop
Grab 4 blocks
THE THANG:
Cess:
One Pax runs the battle loop (this is the timer)
One Pax does curls
One Pax does squats
One Pax does merkins
One Pax does pull-ups
Rotate until you’ve completed all exercises
Spot:
Dirty McDuece
All exercises are IC x 12
Round 1
Merkins
Spot LBC’s
Squats
Round 2
Diamond merkins
BBS
lunges
Round 3
Worst merkins ever
IC
Tempo squats
Round 4
Wide arm merkins
In and Outs
Some other leg exercise
Mimosa:
Battle loop with variations of touching the ground, jumps, backwards run, Indian Run, and stretches.
Billy Bob:
20 burpees in the sand spurs
Series of broad jumps, bear crawls, and some other stuff on the front steps.
Now is where the craziness starts. Mosey to the gym steps.
Calf mountain
Back to the bottom
Broad jump every 2nd step x 2
Walk up skipping 2 steps x 2
Bear crawl down to the bottom.
Crawl bear back to the top
Calf mountain again (crowd pleaser)
Fountainhead:
5 minutes of The Calf (mini version of THE BULL)
2 minutes of plank
1 minute BBS OYO
ANNOUNCEMENTS:
COT:
– Abraham’s brother passed away yesterday and his Brother-in-law passed away 3 weeks ago.
– Bookworm from The Mission has found a job, a vehicle and is on his way with a good foundation.