Gnarly little beatdown planned to work the heartrate in preparation for the Gnarly Nutria. Some highlights: Gatsby’s 2.0 Flying on the flats and dying on the Stairs, Angie’s List’s colon blowouts, El Wire’s hand signal at the video breakdown, the random plastic buckets at the top of WPM, the heat in the stairwells… 29 PAX for a 5th of July run through of WPM!
Good luck to PEPPA who has his first flights for Southwest this afternoon.
A good morning then jog over to WPM.
Disclaimer on the MTN.
SSH X 20, IMP Squats x 20, Jlo-s x 20 and Merks x 20
Up the stairs to the top of WPM
On the TOP – we did Bicycles x 20, Low COuntry Crabs x 20, Dying Roach x 20 and RTwist x 20 — Then we did a loop – down the stairs and up the opposite stairs.
Did Squats with Sally DOWN/ UP – (FLower by Moby)
Then another stair loop
Did Plank Jacks with Merks for Roxanne by the Police. Every Roxanne – merk Every Put on the Red Light = Plank Jack
Then we did another loop on the stairs.
At the TOP we used those giant plastic bins to do Dips x 20, Decline shoulder taps x 30 OYO, Bulgarian Split Left x 20, Incline Merks x 12, and Bulgarian Split Right x 20.
Still had a few minutes so we did LBC x 20 and Freddy Mercury x 20.
Down to the FLAG and circle up.
COT–prayed for our deployed and committed to being better men
