The Diaper Dandy

The Diaper Dandy

DiCCS (Disclaimer, Cell phone, CPR, Safety)

Warm Up:

  • Run .5 Mile
  • SSH x 15 IC
  • Imperial Walkers x 15 IC
  • Mountain Climbers x 15 IC
  • Merkins x 10
  • Potato Pickers x 10
  • Calf Stretch

The Thang:

  • Find a 400m (1/4) stretch of road
  • 15 Dry Docks, run 100m
  • 15 Big Boy sit-ups, run 100m
  • 15 Merkin Shredders, run 100m
  • 15 Squats, run 100m
  • Repeat 3 more times for a total of 4 times (1 mile)

Mosey to a 100-150 yard stretch (preferably a hill)

  • 5 Mike Tysons at bottom
  • 10 LBCs halfway up
  • 15 Plank Jacks at top
  • Run back down
  • Rinse and repeat 4 more times for a total of 5 sets

.25 mile mosey to start Burpee Punch Web

  • 1 Burpee
  • 4 American Knock Outs (American Hammers but with punches out)
  • 4 Merkins
  • 2 Burpees
  • 8 American Knock Outs
  • 4 Merkins
  • Keep going by increasing the Burpees by 1 and American Knock Outs by 4 but keep the Merkins at 4 every time until you get to 10 Burpees/40 American Knock Outs/4 Merkins


Thanks to Nails for taking us out today


Glad we waited til the afternoon on this one, the weather was spectacular.  However, the weather did not make the Burpee web suck any less, that was brutal with the 4 Merkins after every round.

Remember, you’re either going to come out of this current situation stronger or weaker spiritually, mentally, and physically.  The choice is YOURS.  Get after it!

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