• When: 07/17/18
  • Workout Style: Bootcamp
  • QIC: Suitcase
  • PAX: Aflac, Monkey Wrench (RESPECT), Ron Burgandy (RESPECT), Frosted Flake, Meemee, Belly Flop, FNG Stu
  • AO: Back Blasts, Queen Ann's Revenge

Another steamy morning awaited the PAX.  There was lighting off to the south but it kept moving down the beach so the workout plan was ready to go.   Mission statement and disclaimer were given with FNG Stu who joined us.

We moseyed to the basketball court for a round of warmarama that included:

Side Straddle Hops x 20 IC

Wind Mills x 10 IC

Cotton Pickers x 10 IC

Sun Gods x 10 IC forward and reverse

Stretching

The Thang

#1

Round one-standard suicide touching each line

Round Two-suicide with one merkin at each line

Round three-sprint to line and Lt Dan back

Round Four-Standard Suicide

#2

Partnered up for a combined 50 Side Straddle Hops, 100 Merkins, 150 single count mountain climbers.  Partner A ran while Partner B began exercises and switched after short mosey

#3

Not sure what you call them but ea PAX traveled the white parking space line starting at the end, going towards the curb, shuffle to the next line, back pedal to the end of the line, did a burpee, continue to next line, did a wojo squat, alternating these exercises until we reached half way down the parking lot

#4

Next ea PAX did 10 merkins with hands on curb and we did 10 alternating toe taps on the curb

#5

From here we moseyed to the shelter for a round of 10,15,20 single count dips, erkins, derkins and step ups with a short palate cleanser between ea round

#6

the fields were freshly cut so we moved to the large field for a couple rounds of mid field sprints, then a couple rounds of alternating bear craw 20 steps, sprint 20 steps until we reached mid field

#7

Round of catch me if you can around portion of field, partner A ran backwards while Partner B did 5 merkins-caught partner A and switched.  Next round was Partner A rand forward while partner B did one merkin, caught partner and switched

#8

With a little time left, we circled on the grass and wile in the plank position, ea pax bear crawled around the circle back to their spot and then the next PAX went until everyone bear crawled.

MARY

Mary included Box Cutters, Protractor, American Hammer, and low slow flutter.

 

It was an honor to lead this morning.  Beach Run is tonight at the AB Circle,  Welcome FNG Stu. Stu is getting ready to head to dental school this fall and his name is from the dentist from the movie the Hangover.  YHC took us out in a Standing Ball of Man.

Until next time-Suitcase

 

 

 

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