- Mosey down to parking lot near at Amphitheater
- Weed Pickers – 10
- Side Straddle Hop – 10
- Tumble Weeds – 10
- Imperial Walkers – 10
- Sungods OYO
- Micheal Phelps OYO
The Tower of Pain on the Ampetheatre
0.0 BD focused on Upper Body, Lower Body, and Core with a great playlist.
There are 8 levels of the Amphitheater of which each exercise would be completed at each level as the PAX. The sequence was as follows to the top of Amphitheater.
10 merkins, back down to bottom to get Core, 10 American Hammers, run to level 2 for 10 decline merkins, down to get Core, 10 BBS’s, run to level 3 for 10 incline merkins, down to get Core, 10 LBC’s, run to level 4 for 10 dips, down to get Core, 10 Box Cutters, run to level 5 for 10 Dry Dock Merkins, down for Plank Jacks. You get the picture for the remaining levels for upper body through 8 with hand release merkins, J- Lows, diamond merkins, rosalitas, and finishing at top of tower with 10 burpees then down for mountain climbers. Now for lower body. Starting with 10 box jumps, down for american hammers, up for 10 air squats, down for BBS, up for 10 Stepups, down for LBC’s, up for Lunges from one end of Amphitheater to other, down for box cutters, up for calf raises, down for plank jacks, up for reverse lunges the length of Amphitheater, down for J-los, up for monkey humpers, down for rosalitas, up for burpees, down for mountain climbers.
Rinse and repeat until 7:45am
Circle up for Roxanne – YHC played the song Roxanne by the Police. Pax were in starting position move of high plank and every time they heard the name “Roxanne”, they did a Merkin. 3.5 minutes of pure joy for all!
Warshed and Wartown merged for COT. Prayers for Maaco’s Uncle Herman, Sharapova’s M, our country, and all PAX along with their families. Exile EH’s a possible future Brother in F3 named Dave. Hopefully he will show up next week.