PAX: Mufassa, Oilermaker, Lights Out, Muck, Optimus (QIC)
Warm up:
7-1 Motivator
Bean Pickers x 10 IC
IST x 10 IC
Toy Soldier x 15 IC
Arm Circles X 10 fwd, bwd
Merkins x 10 IC
Squats x 10 IC
The Thang:
Mosey to hill for ladder.
Started with 1 merkin at the top, run to bottom, and did 10 WW1. We finished with 10 merkins at the top.
Mosey to pull up bars.
1/2 the pax did 10 pull ups while the others did 20 mountain climbers. After we did both stations we did half a playground lap. We added 20 squats IC and repeated the other two stations.
Mosey to Amp
We started at the bottom 10 step ups & 10 dips per level until we reached the top. At the top we bear crawled to the furthest stairs and made our way to the bottom.
10 burpees OYO
Mary:
Plank Jacks x 15 IC
LBC x 15 IC
American Hammer x 15 IC
Fire Hydrant x 10 IC per leg
Pickle Pounders x 15 IC
Good Morning x 8 IC
Moleskin:
Ideal January conditions guys. Take advantage of the mild winter now, you never know what will come later. The hill was fairly dry so I made sure we used it in this workout. As billed nothing fancy! We did sit ups and push ups with running in between. We hit the playground and amp also to round off the best features of Patmos. Had a great time this morning with the pax that showed. I hope to have a few FNG coming soon!
-Optimus