7 Pax turned out on this humid Thursday morning for an old school break battle to the beats of Grandmaster Flash. After 7 minutes of proving their street cred to Flash’s hip hop symphony of cuts and brilliantly time breaks, the pax chose partners for a cumulative rep ab/arm workout. Norwood was pleased to have had the opportunity to Q his first Inkwell workout.

PAX: Todo, Saban, Humphrey Bogart, Backdraft, Boy Wonder, Tesla, Norwood (Q)

QIC: 9/9/21

Warm-o-rama,

20 IC Side Straddle Hop, Windmills, Hillbillies, Merkins, Mountain Climbers, hamstring stretch

Get Down Beat Down

Coordinated to ‘The Adventures of Grandmaster Flash On The Wheels of Steel’

Shinook / Sungods

SSH

Scramble

Freeze

Crab Cake

Merkin

Imperial W (grandmaster)

Freeze

Hillbillies

SSH (disco, flash 1 time)

Imperial Walker

Merkins (melle mel)

Freeze

Burpees (after scratching) (Story)

Sungods (ding during story)

Cut-Up

Scramble

Freeze

SSH

Hillbilly (ding ding)

SSH (crowd talking)

Mirken (after scream)

Peter Parker

Parker Peter

SSH (disco)

Shinook

Sungods

Partner Cumulative Rep Workout

After Partnering, the pax combined their efforts to reach the total needed for each exercise. As a pax stayed behind to execute as many reps as possible, the other pax ran around the parking lot island and relieved his partner when he returned.

120 Merkins

140 WWII Sit Ups

160 Tricep extensions

180 Low Slow Flutter
(90 each leg)

200 Plank jacks

220 LBCs

Mary:

Box Cutters 20 IC, Cindy Crawfords each side 20 IC, American Hammers, 20 IC