- QIC: OldBay
- When: 01/24/2019
- Pax: Cakeboss, Dark Helmet, Mainframe, Old Bay, Pusher, Sasquatch, SkateOrDie
- Posted In: The Ranch
Lightning Backblast
60 degrees in January was too good to pass up, according to the 7 pax that posted to TheRanch, regardless of the moderate-to-heavy rains. Sasquatch and SkateOrDie even ran to and from the workout. #tclaps
Quick disclaimer and we were off moseying toward the front of the middle school. Quick stop for a warm-up of standard fare: (SSH, Windmills, Imperial Squat Walkers, etc.). Mosey up to the coverage at the middle school’s main entrance.
The Thang – Spicy McDeuce
Like its milder brother, Dirty McDeuce, the Spicy version is 12 exercises, 12 reps each, broken into 4 groups of 3, with running a lap between each group. However, this dish was kicked up a notch by slowing the reps way down, and by adding 12 burpees along the running lap. (4 burpees at each quarter of the way through).
Set 1
– Wide arm Merkins
– Squats
– Clockwork LBCs
Set 2
– Curb Dry Docks
– Calf Raises
– Chop Sticks
Set 3
– Dips
– Step lunges
– Weezy Jefferson
Set 4
– Merkins
– Squatting air presses
– Box cutters
Mosey back “toward” COT, with a quick stop for a couple minutes of Mary. Thanks Jiffy for the opportunity to lead.
Onward!
-oldbay