On 11/06/18, 7 PAX gathered for a midterm special and started the workout at 0515, instead of 0530. It was a touch cool out and a bit wet, but QIC – Roid Rage brought the waterproof bluetooth speaker to keep everyone warm….SEE THE THANG
AO – Steps on Division (i.e. “stairway to heaven”)
Light Rain/Fog | 50 degrees | 88% humidity
[0515 – Core Principles recited. Disclaimer given to 7 PAX] – Bald Eagle, Dungeon Master, Dapends, Stalin, MAD COW, Gravy, and Roid Rage (QIC)
15 SSH (IC) – wash rinse, repeat
15 Sprinklers (IC) Febreze (IC) – went up to an 8:40 ratio
Run up the Steps – End with Circle Merks!
Run up the steps as hard as you can get in a circle plank. 10X circle merks alternated with 10X squats – repeat this 4X
Q plays “Roxanne” by The Police. PAX complete 1 standard Burpee for every “Roxanne!” that is heard in the song. Catch your breath when you can.
At this time, Gravy showed us his smooth dance moves that somebody who is 40+ is only capable of.
Q plays “Thunderstruck” by ACDC. PAX complete 1 standard Merkin for every “thunder!” that is heard in the song. Plank during the rest of the song. Awesome way to end a workout and just make sure any juice that’s left is burned away.
American Hammers (IC) – 50X Febreze (IC) – up to a 6:30 ratio
Count-O-Rama | Name-O-Rama
Rage of Roids!