The Fog

QIC: NotoriousNYC
PAX POSTED: NotoriousNYC,No Ski, Bartman,Heisenberg,Delio,DBA,No-See-Um,Down Unda,Sparky

5:30am on Tuesday December 19 with intense fog. Flag was planted. A quick disclaimer was read along with modifications if need be. No warm ups and we went straight to work!

The Thang:

Mosey from BB courts to Sunlake Blvd and back to first traffic circle.

The following exercises were performed:

10 Burpees

20 Merkins

10 Burpees

20 Irkins

20 Dirkins

20 Plank Jacks

20 Mountain Climbers

20 Groiners

Mosey to second traffic circle and performed the following exercises

30 Squats

30 Lunges

10 Bobby Hurley’s

20 Curb Jumps

20 Lbc

20Freddy Mercuries

20 American Hammers

20 Flutter Kicks

Mosey to BB courts for a circuit training beatdown. Two BB courts each with 8 stations. 35 seconds of work with a 15 second break in between. All exercises were performed under candle light.

Monkey Humpers

Squat Jumps

Overhead Press with weights

Tripcep extensions with weights

Squats with weights

Lunges with weights

Dips

Dirkins

Diamond Merkins

Merkins with push up handles

Double wave battle ropes

Alternating Wave Battle ropes

Battle Rope Planks

Battle rope slams

Slam ball press and slam

Irkins

Bicep Curls

Lbc

Freddy Mercuries

Sprints

Groiners

Burpees

Mountain Climbers

Jump Rope

Ab wheel

American Hammers

COT

Prayers for employment situations, Thanks for the members that showed up in this gloom to put in hard work, thanks for a successful 3rd F over the weekend, The toy drive was a huge success

Moleskin:

Tough workout, everyone put in maximum effort, my knees are burning up from the fire ants on the ab wheel station, everyone seemed to enjoy the workout!!!

By |2017-12-19T07:28:14+00:00December 19th, 2017|Back Blasts|0 Comments

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