QIC: Clothespin
Date: 09/20/2019
PAX: 9volt (R), Peanuts, Sparkles, T-Rex, Mayhem (R), Gaylord, Money Ball, Madoff, DNF, Bernie, Anny, Roundup (R), Can Man(R), JohnDoe, WreckedEm, Toe Tag, FNG-Backhaul, FNG-Walla Walla
AO: Hacksaw
Conditions
62 degrees perfect to bust a workout in front of Old Glory!!!
COP
Mosey to big American Flag
Third Grade Exercise 15 in cadence
SSH 20 in cadence
Willy Mayse Hayse 14 in cadence
Little baby Arm circles forward (thumb up) 15 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Cherry Pickers 15 in cadence
Moroccan Night Club
Seal claps 10 in cadence
The Thang
Sawin out Reps by the Flag
Round 1: 2 laps after exercise
• Merkins-20 on your own
• Burpees-10 on your own
• Baby Crunches-20 on your own
• Air Squats-20 on your own
• SSH-25 in cadence (normal Pace)
Round 2: 1 bernie lap after exercise
• Divebombers-15 on your own
• Burpees-8 on your own
• Freddie Mercury-16 on your own
• Lunges-14 on your own
• SSH-25 in cadence (faster Pace)
Round 3: 1 lap with 1 side being Karaoke after exercise
• Aquaman-15 on your own
• Burpees-6 on your own
• Big boy situps-15 on your own
• Diamond Merkins 15 on your own
• SSH-25 in cadence (normal Pace)
Round 4: 1 lap after exercise
• Wide Merkins-15 on your own
• Burpees-6 on your own
• Captain Thor 15 on your own
• Imperial Walkers 15 on your own
• SSH-25 in cadence (faster Pace)
Round 5: 1 lap after exercise
• Decline Merkins-12 on your own
• Burpees-4 on your own
• Pickle Pointers-12 on your own
• High knees-20 on your own
• SSH-25 in cadence
Mary:
• 1 minute plank
COT
I’m better because you’re here!
Moleskin
So.. apparently there is this thing going on called Ironpax? (Hmmm Who knew? 🙂 Which brought lots of grunts during burpees and merkins!
News
Ironpax at The Battery tomorrow 7 A.M.