AO: Shakeweight
QiC: Zero
Pax Count: 4
Pax List: Buttercup, Smalls, Spacelaw
FNG Count: 0
Downrange:
Warm up:
SSH, High Knees, Mountain Climbers
Arm Circles, Bear Hugs, Rotator Cups Extensions
Hang Stretch
The Thang:
Series of 3 exercises, 3 sets (12/10/8)
Shoulder Press
Merkins
Bent over Rows
Partner Up
One pax does weighted merkins with sandbag till failure into merkins while other pax bear crawled ~15 yards and back
Switch
Series of 3 exercises, 3 sets (12/10/8)
Upright Rows
Tricep extension
Curls
Partner Up
One pax does weighted shoulder taps with sandbag till failure into shoulder taps while other pax bear crawled ~15 yards and back
Switch
Stay Partnered Up
DORA:100 toes-to-bar – One pax does toes-to-bar on the Rig while other does curls
Prison Push-Ups(/Merkins)
All PAX got together in circle to complete rounds of prison push-ups up to 7 (1 push-up, 1 shoulder press – 2 push-ups, 2 shoulder press, etc.) and back down to 1
…we still had time after this?
Death Set: Series of 6 exercises, 1 sets (10)
Shoulder Press
Merkins
Bent over Rows
Upright Rows
Tricep extension
Curls
CoT:
Naked Man Moleskin:
Are there any more cuffs on your body?