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

  1. (15 each arm) Bicep Curls with water jugs.  Run to station #2.
  2. (10) Lateral raise’s with water jugs.  Run to station #2.
  3. (10 each arm) Front arm raise’s with water jugs.  Run to station #2.
  4. (30) Squats with water water jugs.  Run to station #2.
  5. (30) Shoulder shrugs with water jugs.  Run to station #2.

Station #2

  1. Wheelbarrow to station #3, flapjack w/partner ½ way.
  2. Partner carry to station #3, flapjack w/partner ½ way.
  3. Bear craw to station #3.
  4. (10) Burpees, run to station #3
  5. Lunge to station #3

Station #3

  1. (25) Partner Plank Merkins – flapjack.  Run to station #4
  2. (25) Partner Plank Sit-ups.  Partner A preforms sit-up while partner B planks and holds feet – flapjack.  Run to station #4
  3. (40) LBC’s each man.  Run to station #4.
  4. (25) Crunchy Frogs each man. Run to station #4.
  5. (24) Peter Parkers each man (12/leg).  Run to station #4.

Station #4

  1. Partner A, (10) pull-ups, Partner B dips on parallel bars (AMRAP) or until partner A completes pull-ups.  Run to station #1.
  2. Partner A, static hang from monkey bars until Partner B completes (30) step-ups on bench – flapjack.  Run to station #1.
  3. Partner A, (10) pull-ups, Partner B dips on parallel bars (AMRAP) or until partner A completes pull-ups.  Run to station #1.
  4. Partner A, static hang from monkey bars until Partner B completes (30) step-ups on bench – flapjack.  Run to station #1.
  5. 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