Weather: A brisk 48deg and clear sky. Run to 6th floor via steps and backward run up the top ramp, sprint to back of the deck.
Warm Up:
- Side straddle hop (20x)
- Imperial Walker Squats (20x)
- Monkey Humpers (20x)
- Burpees (10x)
Run down, bear crawl up
Mary:
- X-Factor V-Up (30x)
- LBC’s (20x in cadence)
- Pretzel Crunch (20x Both Sides)
- Protractor (1 minute)
- Rosalita (20x)
Go down and back up in Joe Hendricks (reverse bear crawl) up the top ramp, sprint to back of the deck.
Shoulders:
- Dancing Bears (20x)
- Plank Compass w/ Merkins, Shoulder Taps, Side Planks
- Sun Gods (20x)
- Moraccan Night Club (20x)
Down and back up in side shuffle left and right up the top ramp, sprint to back of the deck.
Legs:
- Dan Taylor (1Squat:4Lunge down)
- Frog jumps back
- Daft Punk (5x)
- Dan Taylor down ramp to level 6.
Run down and Back to the flag.
Circle up and name our FNG, “Bunyans” because the guy is a giant like Paul Bunyan.
19 pax total for some punishment. The reverse-bear-crawls up a ramp will not be forgotten.
