Ain’t Fancy like the ER……

  • When: 11/07/2018
  • QIC: Flex Seal
  • The PAX: Deawoo


with all their nice covered,  out of the elements, heated,  staircases – but it will do! At the OG, we have “The Widowmaker” in all its 33 step Glory – covered in Rust, Tetanus, and Dew!

The Thang:

Warmup

  • Side Straddle Hops
  • Alternating Toe Touches
  • Imperial Storm Troopers
  • Lil Arm Circles
  • Reverse Lil Arm Circles
  • Humpies
  • Butt Kickers

 

Mosey to corner of 15th Ave and 12 St – walking Lunges ~ 50 yards

 

Mosey to Parking lot on 15th Ave NW

  • One PAX up/down widowmaker with 60 # Sandbag (The “GIFT”) while other PAX
    • AMRAP Merkins
    • AMRAP LBC
    • AMRAP Plank Jacks
    • AMRAP RBC
    • AMRAP Wide Grip Merkins
  • Repeat until each person has completed all AMRAP exercises

 

Mosey to Taj-Ma-Toilet with “Gift” in tow

  • Wall Sits
    • Thumbs Up/down/direction of travel – front raises
    • Thumbs In/out/direction of travel
    • Thumbs Up/Down/ Direction of travel – side raises
    • PTL’s

Mosey To Flag with “Gift” in tow

  • Stretch it out

 

COT: Mark 11:25

25 And whenever ryou stand praying, sforgive, tif you have anything against anyone, so that uyour Father also who is in heaven may forgive you your trespasses.”4

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