During Devil”s Ridge yesterday, I felt fresh and rejuvenated from the weekend. This morning, amidst the torrential downpours, I could feel the soreness in my shoulders and hamstrings this morning. While YHC fartsacked on Shake It for his EC (sorry.. I”ll do it later today), 11 pax decided to get their Tuesday started off right at The Big Dance.
Warmup: SSH, WMs, WMHs, LBACs, stretching
Off to the playground – 5 pullups, 10 merkins, 15 squats x5 rounds (also known as a quarter murph)… to get the juices flowing
Sweats, even though he is travelling, took care of his pax this morning by having the city turn on the tennis court lights for us… what a guy.
Run to the far end and back, 100 SSH, run, 75 squats, run, 50 merkins, run, 25 burpees, run, high plank hold
Mosey over to the pavilion, where I had to turn the lights on MYSELF.. thanks a lot Sweats…
Bear crawl a lap around, 10 dips, 10 merkins… do this circuit 5 times…
Back to the parking lot for mary – usain bolts – each pax calls out an ab exercises and takes off running around the parking lot while the rest are left to do said exercise (slow flutter, Russian hammers, hello dolly, box cutters, merkins…)
COT
Moleskin
– Thanks to the pax for your hard work today… day 3 is tomorrow at House of Pain.. Shake It is calling for sleeveless attire.. don”t disappoint him.
– CarPex is starting FiA on July 22 following their Saturday workout (Phoenix).. if you know a lady in that area, be sure to let them know!