Perfect weather to bring out some toys to play, I did my regular 4 stations setup where each stations works a particular group of muscles. After the disclaimer we did a quick run and started our warm up:
Windmill
Moroccan night clubs
Low Slow Squats
Mountain Climbers
Low Slow Merkin
The plan was to finish a full 4 station circuit within 22 minutes and we did, after completion of a station you had to bear crawl the next one. stations were setup as follow:
STATION 1
30 LBC’s
30 Rosalitas
30 Sledgehammer swings (15 each side)
40 Heel Touches SC
40 Dying Roach SC
20 slam ball to ground with 20# ball
STATION 2
10 burpees
10 Tire flips
20 Monkey Humpers
20 lunges SC
30 low squat (touch the ground with hand)
50 calf raises
STATION 3
10 diamond merkins
15 wide arm merkins
20 regular merkins
30 battle rope wave SC
40 Shoulder taps
40 plank jack
STATION 4
USE WEIGHTS OR CINDY FOR ALL EXERCISES
10 man makers
15 biceps curls
20 bent over row
25 overhead press
30 triceps extension
40 shoulder shrug
After about 32 minutes we were done with a full circuit and had the visit of the legendary captain Thor, 1 Big Boy Sit Up and 4 American Hammers, progressive to 10 BBSU and 40 AH, lots of whining during this exercise, one PAX was even offered some cheese to go along with that whine!! After we finished captain Thor it was time to stretch out our backs with superman, we did 2×25 count. With about 5 minutes to spare we lined up next to what used to be Fort Mill BBQ and did some sprints all the way across to the end of the parking lot, after 5 sprints PAX where smoked but we had one minute left so we went for a 6th sprint, not sure if PAX liked it since there was lots of mumble chatter.
We moseyed back to COT for announcements, prayers and praises.
Great push by everyone, good mix of legs, core and upper body work.
Tinsel out…