• When: 2019-07-16
  • QIC: The Don
  • The PAX: The Don, Wild Blue, Hall Pass, Socrates, Lock Box


Working out with the Ropes

5 Pax posted for workout 1 of two this week, led by YHC.

Weather: Upper 70’s, humid.

THE THANG:
COP
SSH IC x20
Through the Tunnel IC x11
Imperial Walker IC X20
Wind Mill IC x10
Squat IC X10
Merkin IC X5
Flutter Kicks IC x15

Line up on sidewalk. Run to building and do 1 squat. Run back to sidewalk and do 2 squats. R&R until you complete 10 squats.

Line up on sidewalk. Run to building and do 1 merkin. Run back to sidewalk and do 2 merkins. R&R until you complete 10 merkins.

Line up on sidewalk. Run to building and back to sidewalk and do 5 BB sit ups. R&R increasing by 1 rep each time until you complete 10 reps.

Mosey to the hot dog stand. Partner up and grab a rope.
Partner 1: 60 Sec of Lat Pulls
Partner 2: 60 Sec of Running around hot dog stand
Flip Flop

Partner 1: 60 Sec of Merkins
Partner 2: 60 Sec of Running around hot dog stand
Flip Flop

Partner 1: 60 Sec of Back Fly
Partner 2: 60 Sec of Running around hot dog stand
Flip Flop

Partner 1: 60 Sec of Chest Fly
Partner 2: 60 Sec of Running around hot dog stand
Flip Flop

Partner 1: 60 Sec of Squats
Partner 2: 60 Sec of Running around hot dog stand
Flip Flop

Partner 1: 60 Sec of Bicep Curl
Partner 2: 60 Sec of Running around hot dog stand
Flip Flop

Partner 1: 60 Sec of Tricep Extension
Partner 2: 60 Sec of Running around hot dog stand
Flip Flop

Mosey back to Shovel Flag

COT
BOM