I lifted this workout off a previous backblast from one our PAX out West (Lexington!). What I lack in creativity, I make up in plagiarism. This was a tough one, but a great way to start the day.
Conditions: 74, Schwetty
1 minute Warning
Disclaimer; Papagiorgio, NOT a professional, modify as necessary. YOU v YOU
Prayer – safety, injury protection, brotherhood
The Thang: COP
- SSH x20
- LBAC (forward, backward, overhead clap, cherry pickers) x20
- TTT x10
Dark Mile Run
Station 1: Mercans x10 (mosey to next station)
Station 2: Mercans & LBC(10 reps each exercise) (mosey to station 3)
Station 3: Mercans, LBC & Squats(10 reps each exercise) (mosey to station 4)
Station 4: Mercans, LBC, Squats & Carolina Dry Docks, (10 reps each exercise) (mosey to station 5)
Station 5: Mercans, LBC, Squats, CDD & Flutter Kicks (10 reps each exercise) mosey to station 6)
Station 6: Mercans, LBC, Squats, CDD, Flutter Kicks & Monkey Humpers (10 reps each exercise) (mosey to station 7)
Station 7: Mercans, LBC, Squats, CDD, Flutter Kicks, Monkey Humpers & Shoulder Taps (10 reps each exercise) (mosey to station 8)
Station 8: Mercans, LBC, Squats, CDD, Flutter Kicks, Monkey Humpers, Shoulder Taps, American Hammer (10 reps each exercise) (mosey back to station 7)
Station 7: Mercans, LBC, Squats, CDD, Flutter Kicks, Monkey Humpers & Shoulder Taps (10 reps each exercise) mosey back to station 6)
Station 6: Mercans, LBC, Squats, CDD, Flutter Kicks & Monkey Humpers (10 reps each exercise) (mosey back to station 5)
Station 5: Mercans, LBC, Squats, CDD & Flutter Kicks (10 reps each exercise) (mosey back to station 4)
Station 4: Mercans, LBC, Squats & CDD (10 reps each exercise) (mosey back to station 3)
Station 3: Mercans, LBC & Squats (10 reps each exercise) (mosey back to station 2)
Station 2: Mercans & LBC (10 reps each exercise) (mosey back to station 1)
Station 1: Mercans x10
Mosey to Shovel Flag
6 MoM: 6 minutes of Mary for the last few minutes
- Lateral Line jumps x 25
- Forward/backward line jumps x 25
- Freddy Mercury
- LBC
- Toe Taps x 25
- BBSU
- Mountain Climbers
- Parker Peters
- American Hammer
- High plank
- Low plank
COT (Circle of Trust) @Shovel Flag
- Count-O-Rama:
- Name-O-Rama
- Announcements: Alter Boy =July 4th Jumangi Q
- Prayer Request/Praise
Dad Joke for the Road: If you see a robbery at an Apple Store does that make you an iWitness?
C.S. Lewis quote for the Road: “There are only two kinds of people: those who say to God, ‘Thy will be done,’ and those to whom God says, ‘All right, then, have it your way.’”