• When: 12/08/15
  • QIC: The Don
  • The PAX: Drano, Biggie Smalls, Dreamland, Borat, Rated R, Big Worm, Whoopi, Oliver, Welcome Week, FNG (Corningston), The Don


G-TRX Bands Debut (G is for Ghetto)

11 PAX gathered on this Tuesday morning to play with homemade TRX bands and bricks.  As ghetto as they were, they seem to do the trick.

Conditions: A comfortable, dry 40 degrees

The Thang…

Mosey around the field.

Circle UP
SSH x 20 IC
Merkins x 12 IC
Flutter Kicks x 20 IC
Little Baby Arm Circles Forward X 20 IC
Little Baby Arm Circles Backward X 20 IC

Mosey on over to the ramp in between the South Quads.
Partner 1 runs to the top of the ramp and completes 20 squats.
Partner 2 is on the bottom of the ramp completing as many LBCs as possible.
Flip Flop to 19 Squats, 18 Squats, 17 Squats… until partner 2 has completed 9 squats.
Hold plank until PAX have finished.

Mosey on over to the pull up bars for the Ghetto TRX Band and Brick workout.

Partner 1 – GTRX Band merkins AMRAP in 50 sec
Partner 2 – Merkins AMRAP in 50 sec
Flip Flop

Partner 1 – Superman AMRAP in 50 sec
Partner 2 – Plank Jacks AMRAP in 50 sec
Flip Flop

Partner 1 – GTRX Band Lat Rows AMRAP in 50 sec
Partner 2 – Plank with brick pull AMRAP in 50 sec
Flip Flop

Partner 1 -Jump Lunges while holding the bands AMRAP in 50 sec
Partner 2 – Lunges with bricks AMRAP in 50 sec (BONUS – Bicep curl while lunging. Kudos to Borat)
Flip Flop

Partner 1 – GTRX Band tricep extension AMRAP in 50 sec
Partner 2 – Synchronous tricep extension with bricks AMRAP in 50 sec
Flip Flop

Partner 1 – GTRX Band Jump Squats AMRAP in 50 sec
Partner 2 – Squats with bricks AMRAP in 50 sec
Flip Flop

Partner 1 – GTRX Band fully body bicep curls AMRAP in 50 sec
Partner 2 – Bicep curls with bricks AMRAP in 50 sec
Flip Flop

After this series of work outs everyone did 5 pull ups to close out.  .

COT
BOM

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