• When: 2020-07-23
  • QIC: Sled
  • The PAX: BallBoy, Ripcord, OBC, Prenup, Lumen


Stay together Thursday

Great to be with the six men who came out to do a little work this morning.  The theme for the day was stay together, and everyone did well to work together and push themselves.

Conditions: 76 degrees and muggy

The Thang:

COP at Club Carlisle:

SSH x15 IC

High Knees x15 IC

10 lunges in place, each leg

Little baby arm circles x15 forward and backward

Raise the roof x15 IC

Arm stretching exercises

Ray Charles x15 IC

Leg/hip stretching exercises

Freddie Mercury x15 IC

Boxcutter x15 IC

Mosey out to road and start first Indian Run – guy in back does 5 LBCs and then runs to catch up, as he passes back guy, he stops to do 5 LBCs.  Do this to Murray Street

COP:

Imperial Walkers x 15 IC

Merkins x15 OYO (High Quality)

Prisoner squat x15 IC

Line up for another Indian Run, doing same 5 LBCs for each pax

COP at BallBoy’s rental house:

Plank jacks x15 IC

Hello Dolly x15 IC

Overhead Clap x15 IC

Freestyle run to top of Berkeley Hill, but try to stay together, as our theme indicated.

At top of Berkeley Hill, do 30 Big Boy Situps

Everyone run to bottom of Berkeley Hill, do 5 Burpees

Everyone run back to top of Berkeley Hill, do 25 Big Boy Situps

Everyone run to bottom of Berkeley Hill, do 4 Burpees

Everyone run back to top of Berkeley Hill, do 20 Big Boy Situps

Everyone run to bottom of Berkeley Hill, do 3 Burpees

Everyone run back to top of Berkeley Hill, do 15 Big Boy Situps

Everyone run to bottom of Berkeley Hill, do 2 Burpees

Stay at bottom of Berkeley, do 10 Big Boy Situps and then 1 Burpee

Everyone run back to top of Berkeley Hill, do 5 Big Boy Situps

Mosey back to BallBoys rental house staying together and COP:

Plank jacks x10 IC

Hello Dolly x10 IC

Overhead Clap x10 IC

Mosey back to corner of Daly Street staying together and COP:

Imperial Walkers x 10 IC

Merkins x5 OYO (Any Quality)

Prisoner squat x10 IC

Line up for another Indian Run back to Club Carlisle, doing 3 LBCs for each pax

Stop at wall by parking lot and do people’s chair for two minutes with arm raises

End with Ascending testicles on wall, with 5 merkins at low, middle and high (balls to wall) position

BOM: Great work and enjoyed being with everyone.  All came to coffeeteria, and Schweddy joined us after his workout as well.

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