QIC: Sir Mix A Lot
PAX: Beauty, 8 Penny, Bob the Builder, EOM, Gravity, 10 Count, Sooner, Happy, LETC, OTC, Snail Mail, Ball Bearing, Magneto, Sparky, Milk Man,
- 30- SSH-4 Count
- 20 Imperial Walkers -4 Count
- 20- Merkins – 4 Count
- 20 Plank Jacks- 4 Count
- 20 Mountain Climbers -4 Count
Escalating 4 Corners-
So basically every comer has an exercise, but you make sure to repeat the exercise you just completed on the previous corners. For example the first corner you preform exercise one, second corner exercise one and 2, Third corner exercise 1,2 and 3 and so on until you have completed all 4 corners.
- Exercise 1 – Merkins x 10
- Exercise 2- LBC’s x20
- Exercise 3 – Plank Jacks x 30
- Exercise 4 – Bobby Hurley’s x 40
This best part about this is it is an AMRAP Exercise “as many rounds as possible in the given time frame” for all you non CrossFit peeps. So you are guaranteed to get your money’s worth
But wait there is more!
Mosey to the Pull up Bar for a little DORA123. Let me just go on record by saying this workout sucked. This has been a thought of mine for a while but never wanted to really let it out until today. The Stingray AO killed it and hopefully learned a little something about themselves in the process.
- Exercise 1- 100 Pull ups
- Exercise 2 – 200 Merkins
- Exercise 3 – 300 Shoulder Taps
Made it back to the Flags just in time for 50 Flutter kicks of Mary…….
I can’t say enough great things about the stingray AO. These HIM not only killed this beast of a workout but they were ready for more.
Prayers for all men and women in uniform
Prayers for Fire Marshal Bill’s Family in their time of need.
Prayer request for Beauty’s friend at UNCW who’s child has been diagnosed with cancer.
Prayers for Beauty’s neighbors.
As always it a privilege to lead!
Sir Mix out!