Sober Seven

Sober Seven

Thang

Ok no surprises a few of the lads had a busy forth and one in particular who will remain nameless hit the sauce hard and was not looking for a for and a quote “a hero workout”. At least they all showed up. Given the Q had not been to a workout in two weeks (yes work sucks and vacation rules) and I wanted to respect my elders I was in the mood to acquiesce.

Warm up in cadence
Windmill x 10
Imperial Walker x 10
LBC x 10
Merkin x 10

First Up
3 rounds of pull-up and dips on the bar (10 if you go them for each round – clearly I did not have them).

Second make your way to the pond with the bridge with a couple sets of 5 Burpees on the way
At the pond
Round one – up the hill backwards, 15 merkins and 15 dry docks run to the bottom 15 burpees and 15 lbcs and one lap
Round two – up the hill backwards, 10 merkins and 10 dry docks run to the bottom 10 burpees and 10 abcs and one lap
Round three – up the hill backwards, 5 merkins and 5 dry docks run to the bottom 5 burpees and 5 lbcs and one lap
There were per the winky suppose to be five rounds starting at 25 reps and counting down by 5. Two of the rounds were replaced with the pull ups and dips to take the workout down from hero to just hard.

On the way home we did the following in cadence
10 Rossaletta
10 Dollys
10 Toe Tap crunches
10 ? (sorry know there was something else we did 10 of but can’t ?*&# remember.

Got back to the car park just in time to hold 5 minutes on various plank.

Enjoyed being out with you lads this fine morning.

Outback