July 10th, 2014 By Exit54

WARMORAMA:

• Mosey around campus to lower parking lot
• SSX x 20
• Mountain climbers x 20
• Imperial Strom Troopers x 20
• Cotton Pickers x 20

Mosey to Shelter – Circle of Pain #1:

• Dips x 20
• Declines mercans x 15
• Dips x 15
• T-push up mercans x 10
• Alternating Supermans x 20

Mosey to Upper Lot – grab a rock for Circle of Pain #2

• Prisoner Squats w/ rock x 25
• Carolina Dry Docks x 15
• Alternating reverse lunges w/ rock x 20
• Curls w/ rock x 25

THE THANG:

• 40 yard step down
• 40 yard high knees/back-peddle to start / 5 burpees
• 30 yard frog hop/back-peddle to start / 5 burpees
• 20 yard bear crawl/back-peddle to start / 5 burpees
• 10 yard crab walk/back-peddle to start / 5 burpees

Parking Lot Space Back-Peddle Zig-Zag:

• Start at back of parking space, sprint to top of next parking line strip, back-peddle into next parking space……….all the way around both sides of parking lot.  Approximately 40 mini-sprints and back-peddles in total.

Mosey to 6 minutes of Mary:

• LBCs x 20
• Low Flutter x 20
• Hello Dolly x 20
• Freddie Mercury’s x 20
• Elbow plank – 1 minute

MOLESKIN:

12 PAX showed up for a humid, yet temperate workout.  Internal body heat significantly increased in a short time frame.  When the Q instructed PAX to complete “Frog Humps”, the PAX requested a demo and suggested that Total Package assist with the demo.  Q clarified that we were doing “Frog Hops vs Humps”…….. Total Package was relieved.  The Q was too fatigued to pick up on any other notable call outs.  Based on the perspiration body imprints left on the bricks after Mary, Q self-assessed that an adequate beatdown was delivered.

Concord

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