Pax of 5 met up for another Tuesday evening beatdown. It was a nice evening at that, though a little warm. We started off by running through the sections of the main parking lot, throwing in a little karaoke for good measure.
Warm up:
- Good evening
- SSH
- Steve Erle
- Overhead, seal clap
- Calf stretch
- Plank Jacks
Thang 1:
4 Corners around the parking lot with 10 reps of the following exercises in said corners: Carolina Dry Docks, American Hammers, Monkey Humpers, and Burpees. Then back to the starting point for some Sumo Squats.
Thang 1A:
Repeato, except in an escalator format. At the first corner we did 10 CDD’s, next corner 10 CDD’s + 10 Am. Hammers, and so on. Then LBC’s at the starting point.
Thang 2:
We ran up to the handrails along the pathway, got into the Australian pullup position, and made our way along the railing. Doing 5 Australian pullups at every other section.
Thang 3:
Run down to the big (empty) fountain and partner up. Partner 1 ran the pickle and bear crawled between two designated trash cans before coming back around. Partner 2 stayed at the fountain doing Irkins AMRAP, then flapjack. We repeated this routine with Prisoner Squats, Dips, and WWII’s. We were almost done, but I realized you can’t have Irkins without Derkins. Well, as Spit-Shine pointed out, you actually can, but it just wouldn’t feel complete… Soo, we finished it out with Derkins…
Mary:
We moseyed over to our favorite mary spot with the small fountain for the following exercises:
- -Freddy Mercs
- -Captain Thor (version of Jack Webb. 1 Sit up to 4 Am. Hammers, we did 5 rounds).
- -Flutter Kicks
- -Dying Cockaroach
- -Homer to Marge
- -LBC
- -Box Cutter/Cox Butter
- -100’s
- Then have a nice day with your feet in the fountain.
Count-a-rama: 2 hate, 2 meh, 1 respect
Announcements: BRR, 9/11 Stair Climb, The Odyssey (Oct. 5).
Prayers/Praises: Continued prayers for Liverpool’s recovery from surgery. For people affected by the hurricane.
YHC took us out.
Thanks again for coming out guys! Great work!