November 18th, 2015 By KGB

Warm up:

Mosey to the top of the parking deck

Warmorama:

• SSH x 20
• Hillbillies x 20
• IST x 20
• Mountain climbers x 20

The thang

• Divide into 2 teams
  • Start with 10 merkins
  • Using separate mine shafts run to the bottom of the deck
  • 10 merkins at the bottom
  • Sprint up to the top
  • First team to complete – 10 LBCs, last team – 10 burpees

Repeato

• Start with 10 squats
• Using separate mine shafts run to the bottom of the deck
• 10 squats at the bottom
• Sprint up to the top
• First team to complete – 10 LBCs, last team – 10 burpees

Repeato

• Start with 10 mountain climbres
• Using separate mine shafts run to the bottom of the deck
• 10 mountain climbres at the bottom
• Sprint up to the top
• First team to complete – 10 LBCs, last team – 10 burpees

Mosey to the AO – small track by the school playground

• The static Indian Run, pax holds plank, last member sprints the length of the track, does 3 pull ups and then takes plank position upfront, next pax member goes and so on

Mary:

KGB – KGBs/Anti ISIS twists x10

Pax audibles x 10

El Abogado – WWI
Skinner – hello dollies
BCR – Thors
Psycho T – flutters
Cupid – plank
TP – superman
Hipbone – SSH
Grover – Brazilians

 

Moleskin

1. Q has decided that for now KGB twists to be reffed to as Anti ISIS twists, Aye
2. Today’s work out was not for the faint of heart, I think everyone including Grover was gassed
3. Skinner can sprint like a young buck

Concord

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