The Dirty Dozen showed up to the Shank today to get better. I put in to play one of Ken Doll’s favorite workouts. I did have expressed written consent (via twitter messenger). It was a beat down
Mosey to small soccer fields
COP
SSH x 25 IC
Windmill x 25 IC
Rock Bottom Squats X 25 IC
LBAC x 25 IC
BBAC x 25 IC
Heel Touches X 25 IC
Russian Twists x 25 IC
Mini Shank Loop
Ladder Work (all 1-ct)
Merkins x 16
Merkins x 16, BBSU x 16
Merkins x 16, BBSU x 16, Squats x 16
Merkins x 16, BBSU x 16, Squats x 16, Carolina Dry Docks x 16
Merkins x 16, BBSU x 16, Squats x 16, CDD x 16, Burpees x 16
Mini Shank Loop
Repeat Ladder Work (all 1-ct)
Merkins x 8
Merkins x 8, BBSU x 8
Merkins x 8, BBSU x 8, Squats x 8
Merkins x 8, BBSU x 8, Squats x 8, Carolina Dry Docks x 8
Merkins x 8, BBSU x 8, Squats x 8, CDD x 8, Burpees x 8
Mini Shank Loop
Repeat Ladder Work (all 1-ct)
Merkins x 4
Merkins x 4, BBSU x 4
Merkins x 4, BBSU x 4, Squats x 4
Merkins x 4, BBSU x 4, Squats x 4, Carolina Dry Docks x 4
Merkins x 4, BBSU x 4, Squats x 4, CDD x 4, Burpees x 4
Totals: 168 merkins (including burpees), 112 BBSU, 84 squats, 56 Carolina Dry Docks, 28 burpees
Mosey to Building
3 Rounds of Wall Sits X 1 minute
Mosey to Shed
Dips X 30 and Decline Merkins X 30
Dips X 10 and Decline Merkins X 10
Counted off
Name-a-rama
Announcements:
1. December 6th – Lexington Half
2. December 19th – F3 Christmas Party at Lexington Country Club