- When: 06/03/17
- QIC: Starchild, Captain Insaneo
- The PAX: Starchild, Captain Insaneo, Taco, Benedict, Red Roof, Track Hoe, Little Jerry, Double Down, Nickelback, Jordy, Cutlass
With Captain Insaneo and Starchild took the helm this morning, this workout was definitely not or Landlubbers:
COP- Mosey on over the basketball courts for the COP (watch out for broken glass!)
– 20 SSH
– 10 Merkins
– 20 Rosalitas (BACK OFF GROUND)
– 20 Imperial Guards
Mosey on over to the half pipe – 4 times
– 5 Merkins
– Run downhill to 5 squats
– Run up to 5 Merkins
SWEET MARY- 10 count between each
– 20 scissor kicks
– 20 Rosalitas (BOG)
– 20 Russian Twists – Feet off ground and hand together, touching ground on each side
– 20 Freddie Mercuries
– 20 Dolly – Stick feet out and bring them back in while sitting on hands
Mosey on over to field to pass the baton to the Captain!
Yo Ho Ho- depending on #, form lines or a line. Everyone has coupon. Guy in back sprints to the front of the jogging pax. Go until everyone in the line has sprinted once. Stop for a little plank, to six, to plank, to six, recover on 10 count. Back to start with another overlap relay.
Sauerkraut’s buried treasure- Grab a coupon and line up. 5 HoH merkins then suicide sprint. Plank till all are done. 5 HoH merkins, 10 triceps raises, then suicide sprint. Plank till all are done. 5 HoH merkins, 10 tricep raises, 15 weighted squats, suicide spit. Plank till all are done.
Swab the Deck- circle up. 1 coupon per circle. Starting man does 10 over head presses while rest of pax does merkins. Sound off when complete and pass to next man. Pass until everyone has done 10 overhead presses. Repeat with squats 10x. Repeat with SSHs.
Arggghh Ya Got – Sprints in the field, jog back. Plank and hold till all done. Recover on 10 count. Repeat 2x
COT
Welcome FNG Nickelback! Great job Starchild and Captain Insaneo, you guys killed it!
Extra Credit: Little Jerry knocked out 9 miles before the workout. What? Go ahead and take the rest of the day off.
F3 Louisville 