• When: 09/22/15
  • QIC: Moolah
  • The PAX: Nikita, Welcome Week, Quarantine, Gunner Huggins FNG (Recount), Moolah


Spur Gets Moolah’d

After a brief absence to take care of “exams” or something like that, Moolah came back to Spur with a vengeance and improved his way into a killer workout (resulting in a Spanish Merlot… just had to include it).

Conditions: 69 and overcast

The Thang:

Warm up lap

  • Jog
  • Butt kicks
  • high knees
  • cherry pickers
  • Indian Run (1 lap with hard sprints)

COP

  • SSH x 30 IC
  • Merkin x 10 OQ
  • LBACF x 40 IC
  • LBACB x 40 IC
  • Merkin x 10 OQ
  • Flutter Kicks x 40 IC
  • Flutter Kicks x 50 IC
  • Merkin x 10 OQ

Mosey to stairs –

  • Up first flight, 15 squats, come down 15 burpees
  • Up second flight to bridge, 20 squats, come down 20 burpees
  • Up both flights and run to incline start on bridge, 25 squats, come back down 25 burpees
  • Plankorama for 6 min

Bring Sally Up: Start in low push-up position and when song (played from phone) says, “Bring Sally Up,” you push up, when it says “Bring Sally Down,” back to low push-up position… hold until song says, “Bring Sally Down.” (Crazy)

Indian Run to Pull-up Bars

  • Wide Grip pullups AMRAP 40 seconds
  • Reverse grip close pullups AMRAP 40 seconds
  • Leg raises AMRAP 30 seconds

Partner People’s Chair

  • Partners lean back against each other and move to wall sit position with knees bent 90 degrees, hold for 60 seconds

Sprint to other side of field to finish.

FINISH

COT

BOM: Nikita

Announcements:

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