• When: 4-30-15
  • QIC: Dunphy
  • The PAX: Honey buns, Tri Delt, Chinstrap, Notebook, Harp, Flip flop, Dunphy


Merkin Free Workout – Drop Dead Legs

50s Dry & Cool

“Honeybuns is cursing you out Dunphy”

“Notebook, drive Dunphy back to Shawshank”

“Really Dunphy…we have to lie on the wet grass.”

7 pax rolled out to a chilly morning to work out with the Dunphy.  4 pax Stridelite a 2 mile run for some extra credit.  This Merkin Free WO was inspired by Chinstrap recovering his shoulder.  YHC wanted to make sure he was not cheated out of his workout.  The Snakepit pax are veterans of the stairs work out so YHC wanted to add on The BURN with some backard and karaoke upstairs, quad burners with backard lunges, and topped of with some plyo squat jump knee tucks.  Pax did 3 rounds of The Thang but had to mosey forward due to time.  There was some mumble chatter from the quieter pax. Pax did a firing line of the Guantanamo. Since we had 7 pax, YHC decided to do 3 rounds till our legs could not bounce back.  Crowd pleaser because the pax could frolick on every wet part of the field.  We could not neglect the inner thighs so YHC introduced the David Lee Roth to add some more leg burning.  It was a slower paced workout but enough suck for the pax daily dosage.  Good hard work by the Snake Pit Pax. Looking forward to my next visit (if they let me.)

MerkinFREE WO

COP

  • Side Straddle Hops x 20 IC
  • Hill Billy – x 20 IC
  • Through the Tunnel X 20 IC
  • Overhead Squat X 15 IC
  • Single Leg Half Squat X 15 IC

 

The THANG…

  • Mosey to middle set of stairs.
  • Start at Left Stairs. Up Backwards to 2nd Landing.  Sidestep the rest up.
  • 10 iron crosses, reduce by one with each round.
  • 2 lunges & 1 squat, backwards to other stairs.
  • Right stairs, go down regular.
  • At bottom, Squat Jump Knee Tucks start at 2, add 2 for each round.
  • 2 lunges & 1 squat, forward to other stairs.

Pax did 3 rounds.

 

Guantanamo

  • Guantanamo Firing Line pax line up arm length. On six with legs up. Pax at end pushes feet down of pax laying down. Pax laying fights to keep legs up. Standing pax counts to 3 then next pax stands to push feet down. At end, pax lays down, put feet up. Rinse and repeat 3-4 rounds.

Mommas

  • David Lee Roth – Inner leg thigh raises 10 IC each side
  • Burt Reynolds 15 IC EACH SIDE
  • LBCs 20 IC
  • Fire hydrant 15 IC each side

Announcements

  • F3 Cookout at Saluda River Club 10-2.  Hosted by Fracture.  Ms and 2.0s welcome.  Bring own meat and refreshments.  Kayaks, Volleyball court, outside fun.  See pre-blast.
Prayers
  • Knozits mother in law
  • Ponzi new baby
  • Dunphy mom and mother in law

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