D.A.M.N…

  • When: 11/10/16
  • QIC: Hot Lips
  • The PAX: Abraham, Cable Guy, Plank, Part Time


’s workout was Dynamic All Motion Never-ending or D.A.M.N, Y’all are going to hate this…It may have been the first time that PAX were requesting a 10 count during the warm-up. Pretty much we didn’t quit moving the whole time…

Warmup:

SSH x 25 in cadence

Lunge jumps x 15 in cadence

Switch kicks x 20 in cadence

Power Jump Burpees x 10 OYO

Mosey to Bank for Dynamic Pyramids

Pyramid 1

Box Jumps x 5 OYO

Decline Merkin x 10 ic

Tricep Dips x 15

Incline Merkins x 20

Tricep Dips x 15

Decline Merkins x10

Box Jumps x 5 OYO

Pyramid 2

Step ups x 5 each leg

Alternating shoulder taps x 10 ic

Tempo Merkins x 15 ic

Fast Merkins x 20ic

Tempo Merkins x 15

Alternating shoulder taps x 10

Step ups x 5 each leg

Pyramid 3

Box Jumps x 5 OYO

Decline Merkin x 10 ic

Tricep Dips x 15

Incline Merkins x 20

Tricep Dips x 15

Decline Merkins x10

Box Jumps x 5 OYO

Mosey back to the House of mary

V fibs x 12 ic, new exercise, combine American hammer and flutter kicks.

Box cutters x 12

American Hammer x 12

Freddie Mercury x 12

Dying cockroaches x 12

RBC x 12

Mosey to the parking lot for running drills.

Mosey to one end, karaoke to the other corner, then back peddle for half the parking lot, and turn and sprint to the top. Rinse and repeat x 2

Naked Moleskin. YHC believes this was a full body workout, and his shoulders agreed a few days later. No one likes sprinting more than Cable Guy and Plank…if YHC even thinks about fast moseying they are both shot out of a cannon, never to let YHC beat them to a spot…

WOD: 1 Peter 2:15. For it is God’s will that you silence the ignorance of foolish people by doing good.

Good words for the world we live in now.

Hot Lips out

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