Pax: The Mick, Lights Out, Oilermaker, PacRat, Atticus, Thunder,Tank, Freecell, & Optimus(QIC)
Warm up:
Bean Picker x 10 ic
To Soldier x 10 ic
Arm Circles Front & Back x 10 ic
Windmill x 10 ic
Perfect Merkin x 10 ic
Perfect Squat x 10 ic
Parking Lot lap w/ high knees and butt-kickers.
The Thang:
Bring coupons and circle up at the bottom of the amp.
One Arm Row (R&L) x 10 ic
Coupon Complex x 10 ic
Ring of Fire w/ Coupons
1 pax does 10 overhead press while the rest do squats.
Ring of Fire w/ Coupons
1 pax does 10 curls while the rest do SSH.
Park lap, mosey to bottom of hill.
Bernie Sanders up the hill, 10 WW1 and return.
Sprint up the hill, 10 Burpees and return.
Bernie Sanders up the hill, 10 American Hammers and return
Sprint up the hill, 20 LBC back to amp.
Partner up one pax does 10 leg presses w/ the picnic table while the other does step ups.
Repeato and mosey back to coupons.
Overhead press x 10 ic
Curls x 10 ic
Merkins w/ a twist x 8 ic
Coupon complex x 10 ic
Return coupons
Indian run to 85th street and back.
Mary:
LLF x 20 ic
Shoulder Taps x 15 IC
Superman up and down for 45 seconds.
Moleskin:
Good to see everyone on the three year anniversay of our Band ap. I made a few changes on the fly so I apologize if the order is off a bit. Also not sure if we did 10 or twenty leg presses each round? I added the indian run so we didn’t have an exteded mary and PacRat talked me into burpees on the hill sprints. It was great to see Atticus and Thunder, I hope they make it out a little more in the future! Freecell was out there today working hard, keep up the good work! So many new faces at Patmos really make these workouts fun. If you haven’t visted us lately please come and check us out.
-Optimus
pacrat says
20 leg presses each round ๐บ๐ธ๐ช