Date: 8/23/2018
QIC: Buckeye
PAX: Big Spur, Ball Cock, Ray, Compost, Coach K, Joker, Madoff, FNG Gisele, Buckeye – QIC
Conditions: Pleasant for August and clear, no shooting stars
Disclaimer: YHC has no training, is not a professional, has no skill, exercise at your own risk.
#TheBuck needs a shovel flag, but nonetheless 9 PAX got after it!
Warm-up:
-SSH x 30 IC
-Imperial Walker x 15 IC
-Predator Jack x 15 IC
-Thru The Tunnel x 15 IC
-Smurf Jack x 15 IC
-ATM’s x 15 x 10 x 10
PAX mosey to the pull up bars for:
The THANG:
Escalator 1 (Upper Body):
10 x Pull-up
20 x 8-Count Body Builder
Mosey to “the wall”
30 x Merkin (10 tempo merkins, 10 hand release merkins, 10 tempo derkins)
40 x Dip (10 tempo dips, 20 dips oyo, 10 tempo dips)
50 x Alternating Shoulder Tap (ea. shoulder)
Mosey to the grass by the portables
Escalator 2 (Core):
10 x Prisoner Cell Merkin Burpee
20 x Iron Cross
Mosey to the pull-up bar
30 x Hanging Knee Raise
40 x Hold Superman, Ironman, Spiderman for 40 seconds each on the Pad of Pain
50 x Flutterkick IC
Mosey to the grass by the portables
Escalator 3 (Legs):
10 x 4×4
20 x Dirty Dog IC (ea leg)
30 x Thruster
40 x Lunge and Jump Squat (10 lunges, 10 jump squats, 10 lunges, 10 jump squats)
50 x Calf Raise
Mosey to Pad of Pain and DONE! #smoked
COT/BOM:
Naked Man Moleskin:
-Ray can take a month off and not lose a beat and the Merkin does not phase Coach K.
-PCMBs should be outlawed.
-The PAX crushed it and Urbs sucks.
Buckeye OUT!
