WARM O RAMA
some SSHs, LBCs, Monkey Humpers, and ended with a Merkin Shuffle, 5 Merkins and 5 shuffles steps on arms and repeat 5 times (something I learned with the PAX of SunCoast) while we waited for Ratchet.
At the base of the shovel flag sat Melissa, little did she know she was going to meet 7 men that night each one stronger than the last. Melissa is a beauty. Has curves, feels good in the hands, a few straps, and a beautiful as she is on the outside; it does not compare to what she has on the inside. 40lbs of sand.
I inform a PAX to grab her before telling them the plan, G-String being young and courageous grabs her, then we mosey. We moseyed to the first station where we did a circuit of
5 – Sandbag Squats
4 – Sandbag Curls
3 – OH Press
2 – Dead Lifts
1 – Thruster
Each PAX did the circuit while the others did either 10 merkins and held a high plank hold
Mosey to station 2 and different PAX carries Melissa.
2nd Station was same circuit but different movement for not SB PAX, who would rifle carry until 6 was in.
1 – BROAD JUMPS
2 – BEAR CRAWLS
3 – CRAWL BEARS
4 – CRAB WALKS
5 – INCHWORM BROADJUMPS
6 – LUNGES
Grab Melissa and move to next station
Bear crawl SB drag up a 30ft hill, 5 SB squats and then mosey back. While waiting to do SB set, PAX would shuttle back and forth across parking lot 5 squats on each side.
same 5 workout ladder circuit for SB PAX, other PAX did 20 LBCs totaling 150.
Mosey back to flag for some mary
Boxcutters, American Hammers, Shoulder Taps