9 PAX braved the 20 degree weather for a pre-launch Saturday workout at the Immortal Station with Honeysuckle as the QIC.
DISCLAIMER
PRAYER
COP
TTT (IC) X 10
Abe Vigoda (IC) X 10
LBACs (IC) X 10, then reverse (IC) X 10, cherry pickers, Moroccan nightclub, Chinooks (IC) X 10, then recover
The Merkin (IC) X 10
Grab the block and mosey to…..
THE THANG
…the corner of the courthouse block.
Until today this torcherous routine was unnamed but Rudy’s “Pyramid of Misery” stuck.
After each round, run to the corner at Mauk’s, touch the lamppost and run back, begin the next round.
Round | Exercise | Reps |
1 | Hand-release Merkins:Overhead Press | 1:2 |
2 | Hand-release Merkins:Overhead Press | 1:2, 2:4 |
3 | Hand-release Merkins:Overhead Press | 1:2, 2:4, 4:8 |
4 | Hand-release Merkins:Overhead Press | 1:2, 2:4, 4:8, 8:16 |
5 | Hand-release Merkins:Overhead Press | 1:2, 2:4, 4:8, 8:16, 16:32 |
6 | Burpees | 1 |
7 | Burpees | 2 |
8 | Burpees | 4 |
9 | Burpees | 8 |
10 | Burpees | 16 |
11 | Dry Docks:Block Curls | 1:2 |
12 | Dry Docks:Block Curls | 1:2, 2:4 |
13 | Dry Docks:Block Curls | 1:2, 2:4, 4:8 |
14 | Dry Docks:Block Curls | 1:2, 2:4, 4:8, 8:16 |
15 | Dry Docks:Block Curls | 1:2, 2:4, 4:8, 8:16, 16:32 |
16 | Squat Thrusters:Kettlebell Swings | 1:2 |
17 | Squat Thrusters:Kettlebell Swings | 1:2, 2:4 |
18 | Squat Thrusters:Kettlebell Swings | 1:2, 2:4, 4:8 |
19 | Squat Thrusters:Kettlebell Swings | 1:2, 2:4, 4:8, 8:16 |
20 | Squat Thrusters:Kettlebell Swings | 1:2, 2:4, 4:8, 8:16, 16:32 |
Call it a morning at 6:50 and mosey back to the rally point.
MARY
Divide in groups of 3 and run gassers across the parking lot
Then:
Elevator Merkin
Flutter kicks (IC) X 41
Freddy Mercury (IC) X 30
Low plank X 60 seconds
CIRCLE OF TRUST
PRAYER
ANNOUNCEMENTS
Official launch next Saturday……
Leave a Reply
You must be logged in to post a comment.