Warmup
Mosey to steps
SSH x 20
Wind-mills x 20
Sun-gods x 20 front then back
Mountain Climbers x 20
LBC’s x 20
Mosey to bleachers for 20 dips OYO.
Mosey to asphalt formerly known as Jamestown Youth League roller hockey rink circa 1996 for a
Wave of Merkins up to five then back down to one to finish getting loose for the upper body workout ahead.
Mosey to Station 1 (upper field) and partner up.
THE THANG
Hub and Spoke style. Pax 1 did station while Pax 2 sprints to hub (benches), did 8 Abyss Merkins then sprinted back to station. Pax 2 does same. Station reps count up for partner total — move on to next station when rep count reached.
Station 1:
Squat x 50
Werkin x 40
Prisoner Get-ups x 30
Station 2
Burpee x 40
Turkish Get-ups x 30
Carolina Dry-Dock x 50
Station 3
Surfer Merkin x 30
Lunges x 40
Plank Jack x 100
Once complete, pax ran laps using the three stations as waypoints until all completed all 3 stations.
With 20 minutes left in the hour-long workout (unpleasant surprise according to mumble chatter heard), pax moseyed back to the library for 11’s — crunchy frogs at the top of the steps and dips at the fountain.
Ended with Mary at the flag.
LBC x 20
Low slow flutter x 30
Freddy Mercury x 20
Cindy Crawford x 30
American Hammer x 20.
Great job to Danika for a great VQ that left the PAX crushed that day, but wanting more Q’s from him in the future. Great job Men! Getting Stronger, Getting Better!
PAX: Marshall, Stubing, Amelia, Dreisdale, Golddigger, Chisel, Stacks, Danica
QIC: Danica
Leave A Comment
You must be logged in to post a comment.