FNG: Nope
W-UP: SSH, IM,Hillbillies, Frankenstein, GM and SFAC
Thang 1:
4 courts
1-BC w/ stack’em merkins 2x
2-CB w/ stack’em squats 5x
3- CW w/ stack’em IC crabby Patties 2x
4- WC w/ stack’em boat & Canoe 2x
Run a lap inside court before next station
Thang 2:
Wall sit and lunge walk travel
BTTW and burpee broad jump travel
Mary:
Speed skaters
Slow imperial walkers
Superman’s
FNGs: None
The Workout:
5 PAX showed up to Downtown Train, where we took a tour around town with some luggage and took turns porting the coupons.
Station 1:
Standard Warmup – SSH, GM, SF, Daisy Pickers, WMH, Merkins, Penalty Burpees
Station 2:
Wall Sits while each pax took turns doing 20 Calf Raises 80# sandbag x 2 Rounds
Station 3:
Dips while each Pax ran the triple step 60# SB
Reverse Lunges while each Pax ran the triple steps 60# SB
Station 4:
Pull ups while each Pax completed 10 WWIII 40#SB
Plank while each Pax completed 10 WWIII 50#SB
Station 5:
COT at the Flag
Great work Ponzi P.S.I. , Stovepipe , Harry Caray , and YHC