7 PAX decided to take their DRP on a muggy Summerfield morning. After a very brief “disclaimer” to an all veteran crew, we promptly jumped into the workout – to the best of my recollection, it went something like this:
Warm-O-Rama:
SSH (X20)
5 Burpees OYO (Burpee challenge)
Sun gods (X10) forward, unwind with (x10) reverse
5 Burpees OYO (Burpee challenge)
Windmills, old man style – low and slow for a good stretch, (X10)
5 Burpees OYO (Burpee challenge – saved the last 2 for the end)
Each man grabs 2 one gallon jugs of water, according to google, a gallon of water weighs 8.34 lbs.; therefore, we gained a quick 16+ lbs. and moseyed to the track for…
The Thang:
4 stations – partner up. The objective was to complete the first exercise at station #1 then run to station #2, and so on to #3 & #4. Upon completing the 4th station, roll back to #1 and complete the second exercise on the list. Continue until time is called.
Station #1
- (15 each arm) Bicep Curls with water jugs. Run to station #2.
- (10) Lateral raise’s with water jugs. Run to station #2.
- (10 each arm) Front arm raise’s with water jugs. Run to station #2.
- (30) Squats with water water jugs. Run to station #2.
- (30) Shoulder shrugs with water jugs. Run to station #2.
Station #2
- Wheelbarrow to station #3, flapjack w/partner ½ way.
- Partner carry to station #3, flapjack w/partner ½ way.
- Bear craw to station #3.
- (10) Burpees, run to station #3
- Lunge to station #3
Station #3
- (25) Partner Plank Merkins – flapjack. Run to station #4
- (25) Partner Plank Sit-ups. Partner A preforms sit-up while partner B planks and holds feet – flapjack. Run to station #4
- (40) LBC’s each man. Run to station #4.
- (25) Crunchy Frogs each man. Run to station #4.
- (24) Peter Parkers each man (12/leg). Run to station #4.
Station #4
- Partner A, (10) pull-ups, Partner B dips on parallel bars (AMRAP) or until partner A completes pull-ups. Run to station #1.
- Partner A, static hang from monkey bars until Partner B completes (30) step-ups on bench – flapjack. Run to station #1.
- Partner A, (10) pull-ups, Partner B dips on parallel bars (AMRAP) or until partner A completes pull-ups. Run to station #1.
- Partner A, static hang from monkey bars until Partner B completes (30) step-ups on bench – flapjack. Run to station #1.
- Partner A, (10) pull-ups, Partner B dips on parallel bars (AMRAP) or until partner A completes pull-ups. Run to station #1.
Pick up water jugs and mosey back to shovel flag for…
6 MOM
Modified Capt’n Thor (or whatever they’re called) Udders wouldn’t share the name with YHC. Regardless, ours was a ratio of (1) LBC : (4) American Hammers. PAX finished STRONG until time was called.
Worked in our last 2 Burpees for the BC.
Announcements:
Please pray for Matlock’s daughter who ruptured her appendix yesterday. Our thoughts and prayers are with her!
2nd F lunch tomorrow at Pollo Pizza Pasta @ 11:45 off of HYW 68 (Hickory Ridge Dr.)
Thanks to Long Time for a GREAT 3rd F this morning!
Incredible work today gentlemen, it was an honor!
Aye,
JR
PAX: 06/16/16
QIC: JR
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