AO: The Rig
QiC: MARTA
Pax Count: 7
Pax List: Buttercup, Gates, MARTA, Spacelaw, TBR, Tofu, Zero
FNG Count: 0
Downrange:
Warm up:
20 SSH
12 Imp. Walkers
10 Off-Count Squats
10 Don Q.
10 Weed-pickers
12 Hillbillies
15 SSH
The Thang:
We took cover at MLK Middle (thank you, Frizzle), and commenced a 5 round (Flathead-style) workout of:
5 dead lifts w/ coupon or sandbag
10 Merkins
15 BBSUs
20 Bonnie Blairs (1o each leg)
25 Overhead press w/ coupon or sandbag
20 curls w/ coupon or sandbag
15 KB swings w/ coupon or sandbag
10 squats w/ coupon or sandbag
5 blockees…or sandbagees…
After 5 rounds we did some VCR sets on the stairs (regular, right leg only, left leg only, regular)
Finally finished up with some MARY (flutter kicks, USA hammers, scissor kicks, dying cockroach, V-up/roll-up, ankle grabbers, 6 inches)