DATE: 10/17/19
QIC: BTB
# of PAX: 10
PAX: see video
EC: Hoff and Fatback and BTB (kind of)
WARM UP:
- Seal Claps x 20 IC
- mountain climbers x 25 IC
- windmill x 20 IC
THE THANG:
- Indian run to 3rd and Grace and stop at the brick wall by the parking deck
- 5 rounds:
- 10 burpees
- scale the wall
- rinse and repeat
- mary while we wait for the SIX
- already at the parking deck for stair climbing:
- up the stairs to level 1, back down
- up the stairs to level 2, back down
- rinse and repeat to level 8
- indian run to the parking deck off Water St
- parking deck escalator:
- at one end of the deck:
- 5 merkins on level 1
- 10 merkins on level 2
- rinse and repeat to the top (25 merkins)
- at other end of the deck:
- same reps as merkins but do monkey humpers
- at one end of the deck:
- parking deck escalator:
- mary at the top while we wait for the SIX
- circle up for Captain Thor:
- 1:4 ratio of big boy sit ups:American hammer
- all the way to 10:40
- run down the ramps of the parking deck to the bottom
- low plank for the six
- mosey back to the AO
- Mr. Kotter won the race no one else was running back to the AO! Congratulations on winning todays workout! Hahaha
COT/MOLESKINZ:
- The Hoff made an appearance, in Ranger Panties and ascot as promised. It was only right to scale a wall in his presence and honor!
- WorldWide! Welcome back! I hope to see you out there more!
- Forceps! Welcome to town! Stick around. You crushed it today
- F3 goes camping soon! See Mr. Kotter for details
It was a privilege and an honor!
-BTB – over and out!