Archives: Garage Warmup and Beatdown

  • When:¬†20190126
  • QIC:¬†Gunner
  • The PAX: Musket, Dreamline, Buoy, SubMac, Bachelor Pad, Snowman, Orbit, Marvel, Triple Option
  • 10 Pax brave the chilly 74.9 Degree morning (we had to round up to get 75) for an easy beat down. The chill left us pretty quickly and luckily the temp got to 75 not long into the Warm-a-rama.

    Warm-a-rama

    Side Straddle Hops
    5 Burpees OYO
    Imperial Walker
    Sub Mac Suggests 5 Burpees
    Through the Tunnel
    Voice in my head tells me to do 5 Burpees
    Mercans
    Why not finish it out with 5 Burpees?

    Indian run the long way to the parking garage we haven’t gotten kicked out of yet

    The Thang:

    20 Alternating Shoulder Taps
    Run up the ramp
    15 Carolina Dry Docks
    Run to next ramp
    15 Mountain Climbers
    Run up the ramp
    10 Mercans
    Run to next ramp

    Long DORA, Splitting up the run. Up the incline then down the stairs on the next set
    50 Burpees
    100 Mercans
    150 Plank Jacks
    200 Lunges
    250 Squats
    300 LBC

    Slow Mozy up the ramp
    10 Single Count Mercans
    Carioke the flat
    10 Leg Lifts
    Run Backward to top of deck
    10 Flutter Kicks
    Down the stairs and to the flags

    With Coupons, some PAX got some Extra Credit Curls
    Ring of Fire doing 10 Curls, and LBCs while you wait
    Go to 15 Curls and Mercans/Plank while you wait
    10 Coupon Rows
    10 Curls
    10 Tricep Press
    10 Curls
    10 Chest Press
    10 Curls

    F3 Hampton Roads