- QIC: Trucker/Cable Guy
- When: 9-24-16
- Pax: Nuclear, Smuggler, Sen Tressel, Oprah,Crab Cakes, Fish Sticks, Trucker, Cable Guy
- Posted In: Alcatraz
Disclaimer was given and Trucker was on!
Circle up
Warm-up with some IW
Merkins
And some other exercises
Rugby Suicides for a few minutes
Partner up
Dora 1-2-3
75 Pullups total
Run a lap
150 Merkins
Run a lap
300 Squats
Run a lap
1st half of the workout complete and hand off to Cable Guy
Line up in the parking lot for some Burpecides
There are 12 lines in the parking lot
Round 1: Do 1 Burpee at each line and return to start after each line
Round 2: Do 2 Burpees at every other line returning to start after each line
Round 3: Do 3 Burpees at every 3rd line returning to start after each line
Round 4: Do 4 Burpees at every 4th line returning to start after each line
Run to the end and do 5 Burpees
Round 6: Do 6 Burpees at every 6th line returning to start after each line
Run to the end and do 7 Burpees
Run to the end and do 8 Burpees
Circle up for 5 minutes of Ab Lab
COT
Prayed about the unrest in Charlotte and for some peace and racial unity!