13 PAX drifted in on the cool breeze for an Alf/Abacus beat down. All left after getting their money’s worth.
COP (All in Cadence
SSH x 20
IW x 20
Squats x 20
Merkins x 15
Mountain Climbers x 20
Run to grab a block and meet at parking lot for 12 rounds of pain and running – all at your own pace. All laps around the 2 islands in the parking lot.
Round 1: 50 Merkins. Run lap
Round 2: 50 Shoulder presses with block. Run lap with block
Round 3: 50 Monkey Humpers, Shuffle lap facing inside
Round 4: 50 CDD, Shuffle lap facing outside
Round 5: 50 Squats with block, Run 1 lap backwards
Round 6: 50 Decline merkins, run lap
Round 7: 50 Curls with block, karaoke lap facing inside
Round 8: 50 LBC’s, karaoke lap facing outside
Round 9: 50 Incline merkins, run lap
Round 10: 50 Dolly with block press, run lap
Round 11: 50 Bent over rows (25R/25L), Hop lap half way, then run rest of lap
Round 12: 50 Triceps extensions with block, Sprint lap
Plank-o-rama until all are done. Return blocks.
Abacus led Mary: (All exercises in cadence)
Dolly x 20 – Hold ’em w/ Turkey Leg 10 count
Flutter x 20 – Hold ’em w/ O’Tannenbaum 10 count
Rosalita x 20
Backscratcher x 25
CCV x 10L/10R
Mosey to wall. 2 Rounds of Peoples Chair with lunge walks after each.
15 Burbees and 25 Dips OYO.
Finish with Plank-o-rama.
A great run by the PAX on a cold morning. YHC heard that wind when I got up and it wasn’t easy to get motivated to get out there. Welcome back to Joker. YHC saw him more this week than I had in a month. Even with the time off he still paced with Lobster Roll leading the workout.
Many were hoping for an audible away from the 50 reps per round. No such #Omaha today.
Thanks to Young Love for the send off.
Email Baracus if you want to sign up for the BRR.
-Alf & Abacus