Pax: OCB, The Mick, AL Gore, Pac Rat, Gummy Bear, Beaker, The Real Ray Gun, Optimus (Q)
Warm Up:
Bean picker x 10 ic
Toy soldier x 10 ic
IST x 10 ic
Hill Billy x 10 ic
Arm circle complex x 10 ic
The Thang:
Mosey to bottom of the amp for a partner dora.
1 pax runs a lap around the amp while the other works on the team’s exercises. Each team did 150 chest presses, 150 curls, 150 squats.
Staying with their partner pax stood back to back and did 10 coupon exchanges clockwise and then counter clockwise. Next was partner leg push downs x 10, each pax went once. We repeated the exchanges and push downs one more time.
Mosey to pull up bars and do your max, mosey back.
Back to amp with coupons we did
One arm row x 10 ic switched arms for 10 ic
Next level was step ups x 10 8ct ic
Box jump the remaining levels
At the top we did leg presses x 20
Return to bottom
Coupon complex x 10 ic
Next level was step ups x 10 8ct oyo
Box jump the remaining levels
At the top we did leg presses x 20
Return to bottom
Ring of Fires
I Pax held a plank while we rotated doing 10 SSH
II Pax held Al Gore while we rotated doing 10 Merkins
III Pax held a plank while we rotated doing 10 Jump squats.
Mary:
Low leg flutter x 10 ic
Box cutter x 10 ic
Monkey humpers x 10 ic
Moleskin:
Good turn out today. I was happy to see more pax taking advantage of cooler temperatures and getting a good start to their week. Shout out to Al Gore for wearing his weight vest. Shout out to Gummy Bear and OCB for finishing the dora first. Plenty of mumble chatter today which made the workout more enjoyable. Head out to The Dump tonight for an evening workout and please consider coming out Wednesday morning to the Dump for Beaker’s VQ. Have a great week.
#nevermissamonday
-Optimus
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