Q: Boardwalk
PAX: Potter, Hyzer (176/150), Boardwalk, Mutt, Luau (261/200), Ol’ Roy
FNGs: None
COUNT: 6
CONDITIONS:
High 40s. Clear.
WARMUP:
SSHs. Moroccan Night Clubs. Michael Phelps. Imperial Walkers.
THE THANG:
PAX have 40 seconds to complete the goal reps (or do as many as possible in those 40 secs),
then 20 seconds to rest.
1. Merkins x 25
2. Bent over rows x 25
3. Diamond Merkins x 25
4. LBCs x 30
5. Carolina Dry Dock x 30
6. Curls x 25
7. Overhead Press x 25
8. Reverse Crunch/Gas Pumps x 30
9. Burpees x 10
Rest for 1 minute, and repeat for 4 total rounds.
Plus five burpees for the train tax.
This workout was adapted from F3 Churham:
f3churham.com/08-14-2024-house-of-pain-skipping-leg-day/
Today’s tunes:
https://www.youtube.com/watch?v=cFUXhJ7vYaw
MARY:
None.
ANNOUNCEMENTS:
– New Year’s Day workout at Widowmaker (F3 Alpha). Will post details in Slack.
COT:
– Sick kids
– Traveling
– Dr appts
– New Year