OK to copy a good workout
10 + 1 got out of the the fartsack, and came out to get a little stronger at the Ridge. A copied workout from Kojak went like this…
Mosey to back of parking lot for disclaimer
Squats x15, IST x15, Mountain climbers x10
Mosey to curb by practice field
The PAX did 3 rounds of suicides with 2 different exercises each round. PAX would do both exercises and then run the parking lines between each reps. PAX did different rep counts each round.
1st round: Merkins and Squats 25 –> 5 reps. start at 25 reps and decrease by 5 each line
2nd round: Seal claps and Flutter kicks 30 –> 50 reps. start at 30 reps and increase by 5 each line
3rd round: Mountain climbers and Calf raises 30 –> 10 reps. start at 30 reps and decrease by 5 each line
Mosey to bottom of hill, and I should have listened to Dick Tracy. There were big tracks on the hill that were better to avoid. AFter finding a good spot on the hill.
10 Merkins at the bottom, quadraphilia up the hill, 10 squats at top, and repeat for 3 sets
Mosey to start
Freddy Mercurys 30x
Low Dollys 30x
Low Flutter x30
Count off and Name-a-rama
COT (Thanks for taking us out Practace)
-Food pantry challange is going on now. AO that donates the most weight wins. Looser has to Q workouts of winning AO for 1 week.
Bring canned goods to rail yard on Saturday. Weigh them and lable the bag/box with the weight befor hand. We have to step it up fo a good cause.
– Gave day at orphanage coming up in 6 weeks
Strong work by all.
Welcome out FNG David! Dick Tracy says a nickname is loaded and ready for the Thursday work out.