Pullupy Pyramid

Date: 10-6-17
QIC: The Ratt
# of PAX:
11
PAX:
Sparky, Venus, BTB, Gobo, BAMBAM, Knucklepuck, Japino, Tannenbaum, EOM, Dino, 8 Penny

Warmup

  • SSH x30
  • 5 Burpees OYO
  • Copper Head Squats x30
  • 5 Burpees OYO
  • Windmills x30

The Thang

Indian Run around the right side to the pull up bars. Stop and do derkins/balls to the wall.

Pull up Pyramid

  • 1 X Pull Up
  • 5 X Merkins
  • 10 X Crunches

25 Flys

  •  5 X pull-ups
  • 10 X Merkins
  • 20 X Crunches

25 Flys

  • 10 X Pull ups
  • 20 x Merkins
  • 40 X Crunches

25 Flys

  • 20 X Pull ups
  • 40 x Merkins
  • 80 X Crunches

THEN BACK DOWN AGAIN!

Caterico Indian Run Race – Two groups run opposite sides of the pond. One team crushed the other, but will all did burpees.

Losers 15 Burpees OYO (but really we all did them!)

DORA123

Bleacher Runs

50 Bobby Hurley’s

100 Mountain Climbers

150 Shoulder Taps

MARY!

COT: Great work everyone! Props to sparky for kicking’ ars on the Indian Run race. Good to turn at @f3dino for dinner last night and good luck to all at the Brolympics. Prayers to all the families and people that endured the Vegas shooting and to all the people working to get through these natural disasters.

Good Work EOM on getting me to do the backblast! Peace – the Ratt.

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