Time: 5:30am
Temperature: 57 degrees and awesome
Lights: Dark
Welcome/Disclaimer/Prayer
Warmup
I apologized to the PAX in that I feel like I’ve cheated them and disrespected the Slaughter Starter. In looking through the Exicon to my shame I discovered it’s 20 Burpees OYO not 10. Therefore:
Slaughter Starter: 20 Burpees OYO
LBAC x 10 IC/EW no pause
Dive Bombers x 5 at Q’s call and tempo
Burpees x 10 OYO
Slow Squats x 15 at Q’s slow cadence
Mountain Climbers x 25 IC
Seal Jacks x 21 IC
Burpees x 5 OYO
The Thang
Super 21: 1 merkin/1 squat; 2 merkins/2 squats; etc. To allow rest we broke up the reps with cardio in the following manner:
Sets 1-10: Merkins/Squats
Monkey Humpers x 21 IC
Sets 11-13: Merkins/Squats
Mountain Climbers x 21 IC
Sets 14-15: Merkins/Squats
Seal Jacks x 21 IC
Sets 16-17: Merkins/Squats
Monkey Humpers x 21 IC
Sets 18-19: Merkins/Squats
Mountain Climbers x 21 IC
Sets 20-21: Merkins/Squats
Seal Jacks x 21 IC
We finished at 6:10 just in time for Mary!
Mary
Ankle Touch Crunch x 20 IC
Rosalita Whips x 15 IC
Flutter Kicks x 30 IC
Boat Canoe at Q’s command for the last minute
COT
Count-O-Rama
Name-O-Rama
Kevin Sanders-FNG—>Former Marine (he wore his USMC shirt)—>moved here in 1996—>21yrs with the Sherrif’s Dept—>on SWAT Team—>Paul Blart Mall Cop—>welcome “Blart”
ANNOUNCEMENTS
Memorial Day Murph
COMMENTS
The PAX this morning stayed at the shovel flag and did work. I commented that if they don’t think they can do the Murph in under an hour, they just did The Super 21 which is 231 Merkins and 231 Squats. Added cardio and the warm up and they crushed it in 40 minutes. Strong work gentlemen! Proud to be a part of what we do at Arrowhead.
Leave a Reply
You must be logged in to post a comment.