12 Faithful PAX posted in the Mosquito filled Gloom of #Sandlot, for yet another great workout. Many still scratching at the mosquito bites, that were endured while rolling through the puddles on the soccer field during Binary’s Q on Tuesday. This morning’s workout would show no mercy on those PAX who decided to post.
Disclaimer given
The Thang:
Mosey through parking lot to back parking lot by tennis courts
COP:
Through the Tunnel x 10 IC
Windmill x 10 IC
Lunges x 10 IC
Squats x 10 IC
Merkins x 10 IC
LBC x 10 IC
SSH x 20 IC
Line up at bottom of parking lot, split off into two groups of 6. Group 1 will run lap around parking lot, while Group 2 completes AMRAP of designated exercise, switch when all of Group 1 finishes lap.
Round 1: High Plank with 10 forward arm raises, then 10 Mountain climbers. rest 5 sec. and repeat until running group returns.
Round 2: V-Up front punch. Hold V-Up position and complete 20 front punches. rest 5 sec. and repeat until running group returns
Round 3: Bicycle with rope pull down motion, complete 10 reps, rest 5 sec. and repeat until running group returns.
Mosey over to bathrooms to grab cinder blocks
COP:
10 Cinder block bicep curls, 20 CB Curls, 30 CB Curls, 20 CB Curls, and then 10 CB Curls. No rest.
10 CB Skull Crushers, 15 CB Skull Crushers, 20 CB Skull Crushers, 15 CB Skull Crushers, 10 CB Skull Crushers. No rest.
Line up at fence and partner up. P1 runs to 2nd light pole while P2 completes AMRAP of designated exercise. When P1 returns from run, switch with P2.
Round 1: AMRAP Squat Thrusters with CB
Round 2: AMRAP Dips b/w 2 cinder blocks
Round 3: AMRAP Merkins b/w 2 cinder blocks
Round 4: All Pax line up. Run to Light pole (LP) 1, complete 2 burpees, LP 2 = 4 Burppes, LP 3 = 6 Burpees, LP 4 = 8 Burpees, Foul Pole = 10 Burpees, LP 4 = 8 Burpees, then Sprint back the rest of the way to starting point! 38 Burpees!
Partner back up, and complete pass the cinder block big boys x 15
Mosey back to flag for COT and BOM
Announcements:
NE Convergence is set for Saturday November 21st! Location will be at #Sandlot, 0630hrs.