Double Digit Midget!!!!!

QIC: NotoriousNYC
PAX POSTED: NotoriousNYC,No Ski, Bartman,Delio,DBA,Minnow,Sparky,Haka,Grouper,Flat Tire,Needles

A picture perfect day for a beat down.  The flag was planted and since we had 3 FNG’s we read a disclaimer. For the first time ever we made it to double digits! We did not do a warm up and we went straight to work.

The Thang:

Mosey around both traffic circles.

At second traffic circle we mustered up.

Indian run to first lake gate.

At gate the following exercises were done on your own

20 Dips

20 Merkins

20 Irkins

20 Dirkins

Mosey to second gate and a rinse and repeat of first gate

Mosey to far side of the lake.

Set of Blimps

Mosey to the bridge

30 Lunges

30 Squats

30 Monkey Humpers

Mosey across bridge

5 Burpees followed by a 10 second sprint followed by 5 Burpees and another 10 second sprint.

Mosey through park and to the BB courts for circuit training.

All exercises were 45 seconds long with a ten second break to rotate. The following exercises were performed.

Sprints

Burpeees

Battle Rope Slam

Mountain Climbers

Battle Rope Wave Circles

Dirkins

Merkins

Dips

Freddy Mercuries

Ab Wheel

Battle Rope Double Waves

Battle Rope Alternating Waves

Irkins

Heavy Bag Lunges

Heavy Bag Squats

Slam Ball Over Head Press And Slam

Slam Ball Sit Up

We finished up the last minute with sprints

Total Distance: 2.30 miles

COT

Prayers for our veterans, thanks to the 3 FNG’s

Moleskin

Crazy efforts by all. So proud of the way everyone worked though some tough exercises. Its a complete honor to Q our first double digit midget!!! I know all will be sore later. I hope the 3 FNG’s come on a regular basis. While this is our first double digit midget I know it will not be the last!!

By |2017-11-11T11:42:56+00:00November 11th, 2017|Back Blasts|0 Comments

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