Wheel O’Pain with a side of bricks….

  • QIC: Cable Guy and Funhouse
  • When: 05/03/14
  • Pax: Atticus, Senator Tressel, Mr Clean, Red Banjo, MacGyver, Bojangles, Trucker, Lil'E, Bob Barker, Chicken Wing, Tighty Whitey FNG, White Lightnin, Cable Guy, CornHole, Badger, Funhouse
  • Posted In: Alcatraz, The Fort

As PAX from The Fort planted the Shovel flag deep and true at the new AO, The Rock, 16 PAX gathered for sun and fun with Funhouse and Cable guy at Q. YHC wanted to make sure that if any WEP PAX moseyed to Alcatraz, that a lasting impression would be made…Mission Accomplished!

Cable guy with the warm up
Run around the Park
COP

25SSH
25IW
25Peter Parker
25SSH
25Slow Squat
25Parker Peter
25SSH
25 Mountain Climber
25 SSH
25 Plank Jack
25 Squat with Calf Raise

Count off by 4

4 corners O Pain
Run to 1st corner do 1 Merkin
Continue to 8
Then decrease down to 1

Circle up for 50SSH
Hand off to Funhouse

Get yer Cones and Bricks here!!
Wheel O’Pain – 15 stations
Hit a station with your bricks, run to the middle Bomb Jack and add one after each station – That’s 120 Bomb Jacks with Bricks!!!
Plank Punches X 30
Burpees X 15
LBC X 30
Freddy Mercury X 30
Lunges X 30
Skull Crushers X 30
Merkins X 20
Burpees X 10
SSH X 30
Parker Peter X 30
Peter Parker X 30
Mountain Climbers X 30
Russian-Ukranian Twists X 30
Imperial Walker X 30
Something Else X 30….

Circle up for 8 minutes of Mary
Ins/Outs, Ups/Downs, Protractor, Scissors

COT

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