Up the Escalator

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!

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