7 Rounds of Cardio/Strength/Cardio

7 Rounds of Cardio/Strength/Cardio

QIC

Restore

AO

The Oven

PAX

• Al Bundy
• Brick
• Buttermaker
• Dandelion
• Deliverance
• Eliot Ness
• Fogger
• Giuliani
• Kipling
• Odenkirk
• RA
• Restore
• Shiplap
• Old Style

Workout

Warm-o-rama : IM swim circuit(butterfly, backstroke, breaststroke, freestyle arm and neck motion), washing machines, Don Quixotes, daisy pickers, Bear Dance(Bear Crawl forward 12 yards, Side bear crawl back, side bear crawl opposite, crawl bear back. 

Thang : 7 rounds 3 minute on 1 minute rest. Start each round with a 275 yd sprint, return to do reps(listed below) to fail. Challenging each PAX to complete the 3 minutes with reps. If PAX reps failed, shadowboxing ensued until end of 3 minutes(jab, jab, roundhouse roundhouse, uppercut uppercut). Goal to keep cardio pumping throughout. 

Rd 1 Diamond, Archer or Wide merkins 2fail. PAX choice

Rd2 Hammers 2fail – feet hit the ground you’ve failed

Rd3 Dips 2 fail

Rd4 Merkins 2 fail

Rd5 Freddie Mercuries 2 fail.

Rd6 Ring pulls/pullups 2 fail PAX choice

Rd 7 Mike Tysons 2 fail

Fellowship run
Mary: Adam Wests 20, Box Cutters 20, Hello Dollys 20. Each on a 4 count…woof.

COT Teddy Roosevelt saying “People don’t care how much you know until they know how much you care.” Offered the book “Tuesdays with Morrie” to one PAX who hadn’t read it. @oldstyle took it. He will then read and pass on to another PAX when he Q’s. Paying the book forward.