Making House Calls (Posted on behalf of Frasier & Floor Slapper)

Making House Calls (Posted on behalf of Frasier & Floor Slapper)

  • Eleven strong men set out thirty seconds early or on time (depending on whose watch you were looking at) for a pain filled hour of fun on a beautiful brisk morning at #F3Area51.

The Thang:

First Half:  Frasier on Q

COP:

  • SSH x 25
  • IW x 20
  • Slow Squat x 20
  • Hand Release Merkins x 20
  • Mountain Climber x 20
  • Parker Peter x 15

Four different pain stations.  No man left behind as PAX planked when done until everyone through with the called exercise.

  • Station One – T-merkin x 20 at the playground at back of school & then jog to the stumps at the Lighthouse behind the school.
  • Station Two – 20 Jump ups or Step ups on the stumps.  Jog to the playground at the front of the school.   Plank.
  • Station Three – 20 Carolina Dry Docks.  Plank w/ right leg out & down to 6 in. while holding right leg out for 10 ct.  Rinse & Repeat w/ left leg.  Jog to last station at the track.
  • Station Four – 15 Sumo Squats.  Hold the squat for 5 secs and then explode off the ground.  Plank.

Mosey to front parking lot for burpee suicides;

  • Skip every two parking lines while doing increased burpees at each stop all the way to seven burpees.

Mosey to the wall at front of school for some PC and BTW.

  • Alternate PC w/ BTW for two circuits with Alternate Right Leg & Left Leg off the wall or ground.

Head over to middle of track for 6 MOM:

  • Russian Twist x 20
  • Reverse Crunch x 20
  • Windshield Wiper x 15
  • Freddy Mercury slow x 5, fast x 5, slow x 5, fast x 5

Hand off to Floor Slapper for 2nd half of beat down:

  • Partner 1 trail run, Partner 2 pull up sets, then flapjack
  • P1 track run, P2 push ups, then flapjack
  • P1 track run, P2 LBC, then flapjack

Playground Ladder

  • 5/10/15 squats
  • 5/10/15 jump squats
  • 5/10/15 forward lunge

Time left for:

  • 20 incline merkins
  • 20 decline merkins
  • 15 burpees

COT

Announcements:

  • Email Baracus if any interest in BRR next fall.  Setting up 6/9/12 man teams for those interested.
  • See weekly email for announcements on upcoming events.  Springtime tends to offer lots of opportunities for CSAUP events.

 

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