11 Pax gathered at LCC for a little Out-and-Back Station work on a surprisingly chilly morning.  However, the cool weather proved to be a blessing as it kept us cooled off from the work that was to happen.  The day went down like this:

Warm-Up

The Pax jogged the lap to identify the 5 stations that would make up the workout as well as shake the chill off.  When we got back to the start, we did the following:

25 – Side Straddle Hops

20 – Prayer Squats

15 – Windmills

20 – Hillbillies

15 – Sun gods each direction

15 – Shinooks

The Pax then partnered up for the thang.

Thang

Both partners will run from station to station around the circuit performing one of two exercises, A exercise and B exercise.  When you complete the last station, station 5, you switch and do the other exercise group while running from station to station back to station 1.  Back at station one, switch exercise groups and move on to lap 2.  Continue until time is called.  At each station, the B group does as many of their exercises as it takes the A group to complete their allotted amount.

Station 1

Lap 1:

A – 30 MERKINS

B – SQUAT JUMPS

Lap 2:

A – 30 PETER PARKERS

B – CAROLINA DRY DOCKS

Lap 3:

Rinse Repeat either previous lap

 

Station 2

Lap 1:

A – 15 BURPEES

B – MT CLIMBERS

Lap 2:

A – 30 SHOULDER TAP MERKINS

B – CRAB CAKES

 

Station 3

Lap 1:

A – 30 LT DANS

B – MONKEY HUMPERS

Lap 2:

A – 30 HAND RELEASE MERKINS

B – BURPEES

 

Station 4

Lap 1:

A – 40 BLOCK CURLS

B – AL GORES

Lap 2:

A – 40 OVERHEAD PRESS w/ BLOCKS

B – PRAYER SQUATS

 

Station 5

All Laps:

A – 20 Derkins on Partner

B – PLANK POSITION

-One man in plank position while partner uses him to do Derkins

When completed go back through the stations switching which partner does the A exercises and which does the B exercises.

 

The Pax did well, working hard at and between each station.  On the second lap, Omaha was called at station 3 to stop their and work your way back to station 1.  Once back, we moved right into Mary’s.

 

6 MOM

25 – LBC’s

20 – Lo Slo Flutters

15 – Cindy Crawfords each side

20 – Dying Cockroaches

20 – American Hammers

 

COT

Chisel prayed us out!!

PAX: Prophet

QIC: No