One Minute Warning:
Disclaimer:
Prayer:
The weather: Low 70’s and Humid.
Always enjoy my Q’s at the Shank, despite their relentless mumblechatter and inability to follow the simplest of directions (Hash and Rice that was for you).
Not surprised in the least to see several of the pax holding each other accountable on Twitter with post of them finishing the extra reps of their August Challenge as soon as they got home. This was a tough one that was definitely not friendly to the goals of this challenge.
No doubt a very strong AO, with a bunch of top notch pax.
Mosey-1 big lap around parking lot.
Light Pole Sprints :
Run to light pole 2 and perform 10 burpees
Run back to light pole 1 and perform 10 star jumps.
Rinse and Repeat descending 2 reps each sprint.
10-8-6-4-2
(Total 30 burpees, 30 star jumps, 10 sprints)
Four Corners:
4 cones were set up about 50 yards away from each other in a square configuration
Perform 5 reps of each called exercise at each cone (20 reps per round).
Round 1: Merkins
Round 2: Merkins + Shoulder Taps
(BBSU’s for the 6)
Round 3: Merkins + Shoulder Taps + Carolina Dry Docks
(BBSU’s for the 6)
Round 4: Merkins + Shoulder Taps + Carolina Dry Docks + Burpees
(BBSU’s for the 6)
(total 80 merkins, 60 shoulder taps, 40 CDD, 20 Burpees)
Mosey back to the light poles
Sprinting back and forth we are performing 5 reps of called exercise (in increments of 5 reps at each light pole) until 40 reps of each exercise at each light pole is achieved.
Baseline 1: Monkey Humpers
Base line 2 alternating jumping lunges
(Total 40 MH’s, 40 Jump lunges, and 14 sprints back and forth)
Return Flag to finish up strong.
4 mins left. Get as many cycles through the following as possible.
5 BBSU’s, 5 Merkins, 5 Burpees (i think most pax made it through 3 rounds)
Mary:
American Hammer, Peter Parker, Flutter Kicks, 1 minute Plank
RECOVER!
Announcements:
- Stomp the Swamp
- Jail Break
- August Challenge
- Iron Pax Challenge (Sign Up!)
Prayer:
- H&R Grandmother (Assisted Living) and SIL (Carmen)
- Dunphy’s Mom
- Our country and Unity (#DBAD)
- Ponzi’s Next door neighbor’s getting a divorce