What a lovely day it was in the underground parking deck AO we call Shake Weight.  Little to no humidity, a perfect 65 degrees and K&W was giving out free pudding…  17 of our finest veterans came out for a workout that went something like this:

Warm-O-Rama

Quick lap around the parking deck to wake everyone up.

(25) SSH

(25) Sun gods – 12 forward, undwind with 13.

(10) Peter Perkins

Thang

Partner up, size matters.  12 Stations – the first 6 were body weight/partner work, the following 6 were excercises with weights, AKA gallon water jugs.

Station #1

(20) Partner Plank Derkins.

Partner A plank’s while partner B does Derkins with feet on Partner A’s back.  Flapjack.

Proceed to next station.

Station #2

(25) Partner Plank Sit-ups.

Partner A preforms sit-up while partner B planks and holds feet.  Flapjack.

Proceed to next station.

Station #3

Partner A runs to top of stairs & does 5 Burpees. 

Partner B does LSF.

Flapjack.

Proceed to next station.

Station #4

Partner Carry

Partner A carries partner B to opposite end of Garage.

Flapjack & Return.

Proceed to next station.

Station  #5

Bear Craw

Partner A bear craws to opposite end of garage & sprints back.  Partner B does Crunchy Frogs.

Flapjack.

Proceed to next station.

Station #6

Wheelbarrow

Wheelbarrow w/partner to opposite end of garage.  Flapjack.

Proceed to next station.

Station #7

Partner A – (30) Reverse grip bicep curls with Jugs (15 each arm).  Partner B – Plank Jack.

Flapjack.

Proceed to next station.

Station #8

Shoulder Shrugs.  Partner A grabs 2 jugs/Hand.  Execute (30) Shrugs while partner B performs SSH’s.

Flapjack.

Proceed to next station.

Station #9

Partner A (30) Cusack Squats with Jug or Jugs.  Partner B LBC’s.

Flapjack.

Proceed to next station.

Station #10

Partner A – Run 1 lap through the parking garage.  Partner B, Bent Rows with jugs until relieved.

Flapjack.

Proceed to next station.

Station #11

Partner A – (30) Alternating front arm raises (15 each arm).  Partner B – Jump Squats.

Flapjack.

Proceed to next station.

Station #12

Partner A (20) Lt. Dan’s with Jug or JUGS.

Partner B Mountain Climbers.

Flapjack.

Run to station # 1.

6MOM

Homer to Marge, no rest to Low Dolley, no rest to LSF.  Recover.

(30) American Hammers

COT – Ball of Man, YHC

Announcments

Check out the new NON-RUNNING workout spearheaded by Long TIme on Thursdays.

For those who would prefer to cover more ground, Sunday’s Sole Crusher offers up the opportunity to get out there & run.

Either way you go, Kettlebells, Running, or Boot Camp, please explore a new AO and bring an FNG!

Defib is putting together a long weekend trip to Annapolis, MD sometime in the Fall for a Close Quarter Defense training camp (armed & unarmed).  Please see him for details as this sounds awesome, YHC will Hard Commit, and can’t wait to put the F3 beatdown on some “bad dudes”.

Prayers for Tebow and a speedy recover, as well for the rest of the PAX who are on IR.

Great time at Coffeeteria and awesome to see several of the crew from The Fenceline!

Aye!

JR

PAX: Bodette, Bed Bug, Streamer, Kicker, 3 for 1, Snookie, Boy Wonder, Ms Daisey, Strange Brew, Graffetti, Hot Coco, Huffey, Defib, Polar, Long Time, Boones Farm, JR

QIC: JR