2 PAX ready for some extended pain on this hot and humid Saturday morning, following a pre-beatown ruck with PT by @no-see-um, @DBA and @Grouper (which was and hour and 15 minute beatdown in itself).
2 PAX got straight to work with a quick warm up:
@Grouper starting off this co-Q
SSH IC x 15
Cotton Pickers IC x 10
Frankenstein IC x 15
Baby Arm Circles IC x12 (each arm)
Shoulder Taps IC x 15
Plank Jacks IC x 15
Mosey toward @No-See-Ums house and enter the gate to the main lake
@ first gate:
30 dips
30 Irkins
1 set of Bruce Lees
Mosey toward second gate
@ second gate:
30 dips
30 Irkins
1 set of Bruce Lees
Continue mosey around lake
30 merkins
30 squats
1 set of Bruce Lees
Continue mosey around lake
30 merkins
30 squats
1 set of Bruce Lees
@DBA takes over the 2nd half of the queue at this point
Continue mosey around the lake
6 Burpees for each set of trees, 5 sets = 30 total burpees
30 LBCs – 3 sets = 90 total (last set at the BB court)
10 jump squats – 3 sets = 30 total
Elbow to regular plank – one hand at once – 30 IC
Leg stretches (in and out on six position) – 30 counts
Mosey to the dead end
Plank to count 30 – 2 sets
Mosey back to the BB court
Walking Lunges from one side of the BB court to another and back to the start – 3 sets
Prayers for @Vanellope and his M, and his friend battling cancer, @Apnea and his M and family and @Haka and his M.
Also, thoughts and prayers for those fartsacking that couldn’t make it out or those that may be injured.
Look forward to seeing everyone this Tuesday and keep an eye out for additional details on 2nd F and 2.0 workout for Sat, May 18th.