Archives: Bill Murray

  • When: 20200215
  • QIC: Buoy
  • The PAX: Buoy, Training Wheels, Dreamliner
  • 3 PAX arrived to Ironclad ready to work. Weather was 34 degrees and sunny.

    Warmarama:

    1. SSH 30 IC
    2. Arm Circles 15Fwd/15Bwd
    3. Finkel Swings 15Fwd/15Bwd
    4. No Surrenders 12 IC

    The Thang

    Bill Murray:
    Same as Sheldon Cooper, but instead of decreasing reps after each run, you do 10 merkins, 10 squats, 10 BBSU, and 10 burpees each time. The routine makes you feel like you are in the movie “Ground Hogs Day.”
    After each set of exercises PAX ran a designated distance.

    1. PAX did a lap around the fountain after each set x5.
    2. PAX then made their way over to the parking garage, ran up 4 ramps, performed the exercises, then down 4 flights of stairs, and performed the exercises x5.

    Recover

    Back to the flags

    Mary

    1. Flutter Kicks 20 IC
    2. Box Cutters 20 IC
    3. Gas Pumps 20 IC
    4. LBCs 100 IC

    COT

    F3 Hampton Roads