• When: 09/15/15
  • QIC: Hot Tub
  • The PAX: Aquaman, Senator, Temple Boy, Two Gloves, Sorensen, SDR, Viagara, Bang Bang, Full Metal Jacket, Hot Tub


Modified MURPH (Sneak Attack)

10 PAX showed this morning for a promised beating. YHC was coming in with the sneak attack on the PAX with a goal in mind sure to break them down by the end of our time this morning. The PAX responded well, with most even taking on the opening challenge of low-side plank right there on the pavement to start out the morning. Dig a few pebbles out of your elbow and off we went.

Disclaimer

The Thang

Ab series (#crowdpleaser from the start)

LBC, Russian Twist, Side plank w/ reach (each side)

Perform each ex. 30x

Rinse and Repeat x20 & x10

Mosey to bottom of Hot Tub Hill when finished

Gather for instruction

10 Burpees, 20 Merkins, 30 Squats

Sprint halfway up hill (about 40 yards)

10 Burpees, 20 Merkins, 30 Squats

Sprint down hill

Rinse and Repeat until set is completed 5x, plank until all finish

Ab series

LBC, Russian Twist, Side plank w/ reach (each side)

Perform each ex. 30x

Rinse and Repeat x20 & x10

Plank until all finish

10 Burpees, 20 Merkins, 30 Squats

Sprint halfway up hill (about 40 yards)

10 Burpees, 20 Merkins, 30 Squats

Sprint down hill

Rinse and Repeat until set is completed 5x, plank until all finish

Mosey back to parking lot

 

COT / BOM

 

Moleskin

  • do the math on the morning and you end up w/ a modified MURPH (100 Burpees, 200 Merkins, 300 Squats), didn’t run the mile at beginning and end, but something to be said about doing this on a hill
  • GREAT push by ALL PAX to finish the workout

Announcements

  • Prowl and Chisel have new locations AND times:
    • Monday – Chisel – 0515 – Meet at Town Center in Lake Carolina
    • Wednesday – Prowl – 0515 – Meet at Food Lion in Blythewood (right beside 77)
    • Friday – Prowl – 0515 – Meet at Town Center in Lake Carolina
  • New Q-101 (Q school) set to debut @ Sandlot Thursday (09/17)… BE THERE for this GREAT opportunity to understand some of the intricacies of how AND why we do what we do.

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