OK so I started today wanting to build a workout in honor of Roots – who began our WPM AO. It was our 3rd workout and it continues to be a fan favorite. We welcomed back Amnesty who posted hoping to be led by Roots but got stuck with me. We also welcomed a FNG from Oregon – a law school buddy of Moana who we names Quarantine. No touching on the beatdown – so its like the old days for us.
Beatdown got straight to work at the MTN.
Did a circle with SSH, Imp Walker Squats, Dying Roaches and Mtn Climbers x 20IC
Then we ran to the base of the MTN.
At the base: there was a chalk instruction for each floor in mulitples of 13 for Friday the 13th.
26 Lunges – 2nd, 39 plank jacks, – 3rd floor 52 monkey humpers, – 4th floor
We did 13 hand release merks at the top of each ramp
At the 4th floor we did some wall sits, some wall climbs (dirty dates or something) and then some wall walk ups
Back to the ramps and we did 26 – shoulder taps and 39 – Russian Twist, and 52 – Monkey Humpers. More wall sits at the top. We also did 20 Flutter KIX in cadence.
At the top of the MTN – we went back down the stairs and ran up LIL WPM.
Here we had 4 exercises: LBCs, LBTs , Freddies, and Bird Dogs.
One partner did exercise while the other went down the stairs and back up.
Ran back to Audubon Park via the benches – at the benches we did dips x 30 OYO.
Then we ran back to the FLAG. Arrived at 615am. Done.
COVID – 19 prep starts after this beatdown.
