15 vets show up to this fine AO this morning for a little beatdown.  Quiet group, but YHC understands that not everyone needs to be as loud as the Donald to try and make something great again.

Mosey to old car dealership parking lot on Elm for….

Warm-O-Rama

  • SSH x 25 IC
  • Windmills x 15 IC
  • String Rippers x 15 IC
  • Sungods x 15 IC Forward
  • Chinooks x 15 IC
  • Sungods x 15 IC Backward
  • Peter Parkers x 15 IC, straight in to
  • Parker Peters x 15 IC, straight in to
  • Mtn Climbers x 15 IC straight in to
  • Merkins x 10 OYO….Recover!
  • Copperhead Squats x 15 IC
  • Monkey Humpers x 15 IC
  • Burpees x 5 OYO

After quite the Warm-O-Rama the PAX moseyed to the base of the spiral for the Thang.  PAX counted off in threes.

Station 1 – Base of Spiral

  • 30 Jump Squats
  • 30 Lunges (15 each leg)
  • 30 Calf Raises
  • 30 Monkey Humpers
  • 30 Prisoner Get-Ups

 Station 2 – Top of Spiral

  • 30 WWI Situps
  • 30 Low Slow Flutters Each Leg
  • 30 Heels to Heaven
  • 30 Cumberland County Viaducts (Side Raises) – 15 each side
  • 30 WWII Situps

 Alternate Bear Crawl / Crab Walk to Top of Stairs….#crowdpleaser

 Station 3 – Bottom of Stairs

  • 30 Merkins
  • 30 Supermans
  • 30 Burpees #mumblechatter
  • 30 Hand Release Merkins
  • 30 Ranger Merkins

The PAX made it through 3 to 4 rotations before time was called and everyone moseyed back through LeBauer Park for an abbreviated 6MOM consisting of 20 American Hammers in cadence.

YHC took us out.

Explosion mentioned the Criterium workout at Slammin’ Sammys every quarter.  Next one is Nov 9.  Come test yourself and see how your fitness is improving.  Just you against you.  Workout is timed and consist of a 1 mile run, 15 pull ups, 100 situps, and 50 merkins.

PAX: Beaver

QIC: 10/21/16