Oh the joys of a weekend workout: the pax got to sleep in to the late hour of 5:30am, and before the workout was complete the sun was rising and the temperatures were all the way up to 36 degrees. What a great way to start Valentines day!
With the famous Splinter leading the pax at Crypt, anybody that thought they were up for his beatdown peeled away with him leaving only a trio left to muscle out the Boneyard Block Work.
The Thang:
COP
- side straddle hops x 15 IC
- little baby arm circles x 15 forward and reverse IC
- windmill x 15 IC
- slow mo merkin x 10 IC
- Imperial Walkers x 15 IC
- Squat x 15 IC
- Burpees – 10 on your own
Once the PAX wrapped up their 10 burpees, it was time for each man to gather a couple bricks and a block
BRICK WORK
- curls for the girls x 15 IC
- tricep press x 15 IC
- reverse butter fly (aka pterodactyl) x 15 IC
- shoulder press x 15 IC
- front/side shoulder lift x 15 IC
- man makers x 10 IC (seven count)
- switch for a block
Block Work
- mountain climbers – hands on your block x 10 IC
- Peter Parkers – hands on your block x 10 IC
- Parker Peters – hands on your block x 10 IC
- kettle block swings x 10 IC
- mountain side merkin x 10 IC each side (one hand on block, one on the ground)\
- Carolina Dry Docks x 10 IC with feet on block
ON YOUR BACK
- LBCs – 25 OYO
- sky press w/brick or block – 25 OYO
- Russian Twist w/brick or block – 15 IC
- Bridge with feet on block one leg hold x 5 second hold x 10 reps
PLANK ROLL (7 minutes total – 30 seconds at a time)
- Center high
- left side
- center high
- right side
- center high
- superman – aka “make sure you get grass on everything”
- center low
- left side low
- center low
- right side low
- center low
- super man – alternate left arm/right leg and right arm/left leg until time
LEG WORK (45 seconds at a time)
- abductor lift
- adductor lift
- same on other side
Finisher – increasing one rep per round – 5 minutes
- merkins x 3, 4, 5, 6, 7, 8
- big boy sit ups x 3, 4, 5, 6, 7, 8
- squats x 3, 4, 5, 6, 7, 8
– AMRAP
Mosey back to parking lot for COT
For details on announcements/prayer requests, see the BB from Crypt for 2/14/15
For more details on Nikita’s mission trip you can follow his blog @www.robertotravels.wordpress.com, and if you’d like to financially support his trip, you can visit www.tomthepreacher.com