11 PAX ditched the warm confines of the fartsack on this brisk morning and showed up to do some work at Detention. Here’s what went down.
COP:
- 20 SSH IC
- 20 LBC’s IC
- 20 IW IC
- 20 Squats IC
- 10 10CT Body Builders IC (Mtn Climbers incl)
The Thang:
The Wheel of Animal Walk
– PAX line up on curb and face opposite side of parking lot.
Rd 1- Bear crawl to opposite curb, 10 Incline Merkins, bear crawl back, 10 incline merkins
Rd 2- Frog jump ” ” , 10 Merkins with right hand on curb, left hand on pavement, ” ”
Rd 3- Duck Walk ” “, 10 Decline Merkins, ” ”
Rd 4- Crab Walk ” “, 10 Merkins with left hand on curb, right hand on pavement, ” ”
Bench Work
– 5 Diamond Merkins, 5 Dips on Bench. 3 rounds, adding 5 reps on each round.
– 5 Squats (touching backside to bench), 5 squats with left leg resting on bench (can’t remember what these are called for the life of me 🙁 ), 5 squats with right leg on bench. 3 rds, adding 5 reps to each rd.
Long recovery mosey around large loop, gather in field.
Burpee “Beast”
Starting at the first of 4 trees, run to 2nd tree, 6 burpees, continuing this format to fourth tree and turning around and stopping at remaining 3 trees. 6 stops total. 6 reps at each.
One more round, with body builders and decreasing reps to 3.
Mary:
- 40 Flutters IC
- 15 Iron Crosses OYO
- 20 Hello Dolly’s IC
- 1 min High Plank
- 20 Freddie Mercury’s IC
- 20 Ray Charles’ IC
- 1:30 High Plank