Rise Up!

December 21, 2017

WHEN: 12/21/2017
QIC: Funny Money
PAX: Knope, Sweater Vest, Soda Popinski, Green Egg, Mounds, Blue Indian, The Exchange, Dry Biscuit (FNG), Porterhouse, Happy Gilmore

The Bullpen is seeing some changes–a shift in site Qs, a possible change in brick availability. Those changes left YHC planning a workout today with bricks that we could not get access to. Time to improvise!

Warmup:

20 SSH

10 Good Morning

10 Willie Mays Hayes

10 slow merkins

30 air squats

 

We moseyed over to Parts & Labor and made use of their picnic tables for:

10 dips

10 urkins

10 durkins

repeated once

 

Next mosey was over to the Cross Fit equipment–since they were all sleeping in we decided to make quick use of their pull-up bars. Split into partners, one partner spots the other (if necessary) while he does two sets of 10 pull-ups. Burpees and planks while we wait for everyone to finish.

Next was an Indian run from Cocoa Cinnamon south down Foster Street to the large parking lot in front of Piedmont and Rise.

Here our partners alternated between the following exercises:

Sprint to the end of the lot and back while partner does LBCs

Backwards run to the end of the lot and back while partner does flutter kicks

Bear crawl halfway to end of lot and run back while partner does Russian Hammers

Lunge walk halfway to end of lot and back while partner does heels-to-heaven

 

Indian run back to the parking lot.

Announcements: 2nd F lunch today at Randy’s Pizza on Miami Blvd.

Welcome to FNG Dry Biscuit, who is one of the founders of Rise (most delicious biscuits and donuts in town) and just lost 45 pounds in two months!