With 10 pax playing crossfit at muscleship & another 15 chasing their 2.0s for beignets, only 11 pax were up for a classic beatdown at mothership. After the brief disclaimer we moseyed to great lawn:
1st COP: SSH x25, MC x20, IW x20, PP x20, HB x20, PP x20, SJ x20
Line up at the trees: 5 body builders (not burpees) then run and touch the opposite walkway – repeat 5 times for a total of 25
2nd COP: Plank MC x20 (a bit awkward & difficult), Lunges x20, Plank PP x20, Lunge Climbers x20, LLS x20
Water break then back to the trees: 5 knee-up burpees (slap those knees) then run to opposite walkway – repeat 5 times for a total of 25
Mosey to the museum fountain and steal some “real water” from the ironpax: RLSU x25, Dips x20, LLSU x25, Decline PP x20, Derkins x5, water break then RL-UP x15, Dips x15, LL-UP x15
Back to the great lawn for a little mary Hello Dolly x20, Dying Cockroach x20, Flutter Kicks x20, LBT x20, RFMx20, RTx20, LCC x20 Plank-O-Rama – Regular, Left Arm, Backwards, Right Arm, Regular then MI for 20 seconds to finish
Back to the virtual flag for a count off, name-o-rama and a short prayer.
Always tag Rudy…
