- When: 07/15/16
- QIC: Aquaman
- Pax: Aquaman, Duff, Hoser, Lemonhead (moved), Tonka
Let me jump right into the Workout:
Da Thung:
- Run to gate 9 and do 20’s of merkins, WWII and squats
- Run to Gateway and did inverted rows as we waited on the six
- Next was circle of honer as we did 49 smurf jacks and 22 merkins
- Follow this was a run to pull bars
- At the pull up bars we did 10 Duff ultimate burpees (if you haven’t done this burpees you are really missing out. They are a killer)
- Next the fast runner ran back to the flag by running up Rock Springs RD and the other runners went straight back up college hill to the flag
- Here at the flag we ran the stairs as we wait for the six
- Once the six got back we went the hill to do 5 minutes Polish hill runs
- After that we headed to the big pirate to do 20’s of dips, merkins, and hallelujah
- Lastly we all return to the flag for some 10’s:
- Flutter Kicks IC x 15
- Reverse LBC IC x 32
- WWI IC x 15
- Freddy Mercers IC x 20
COT
Prayed for Papa Smurf, Hoser Co-worker Donnie, Tonka’s neighbor Ray and Duff’s mother-n-law
BoM
Beach Weekend tomorrow and Sasquatch on July 30th
TClap |
0