Compounding geometric ladder

Crisp mid-30s and damp from the overnight rain showers

DISCLAIMER – was provided although Donatello showed up after said disclaimer was provided

PRAYER

COP

Motivator from 7

TTT (Abe Vigoda style) X 5 (IC)

Abe Vigoda (IC) X 6

LBACs (IC) X 10, reverse  X 10, Moroccan night club, cherry pickers, recover

Merkins (IC) X 5 (that was a mistake, not sure what I was thinking, should have been 10 IC)

Mosey to…….

THE THANG

Parking lot beside the school.  20 rounds with 2 exercises in 1:2 ratio in a compounding geometric ladder theme.  Except for burpees which were, well, just burpees.  Lead PAX finished round 15.  Rudy was somewhere in the final set.

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

Mosey back to track

MARY

Flutter kicks (IC) X 45

Boat/Canoe X 1 minute

CIRCLE OF TRUST

PRAYER

ANNOUNCEMENTS

Convergence Saturday at Arrowhead, 7:00 AM.