32 PAX showed up on a nice Tuesday morning for a workout which turned out to be a full body onslaught.  In honor of YHC’s triplet daughters’ birthday (9/8/09), the triple Q of YHC, Duggar and Capri guaranteed to strike fear into the PAX upon arrival.  The triple Q used a notable Sir-Mix-A lot song as inspiration for the workout

CoP 

B.L.I.M.P.S

5 Burpees, 10 Lunge each leg, 15 Imperial walker, 20 Merkins, 25 Plank jacks, 30 Squats

 The Thang

All PAX on goal line.  All work done individually

Round 1 (12 min max) – Legs

36, 24, 36 is the rep count.

AMRAP – 36 air squats on goal line, sprint to the 50 yd line for 24 monkey humpers, sprint to opposite goal line for 36 jump lunges(count each leg as one rep). Down and back with humpers each time at 50 yd line. 12 min time limit.  (Monkey Humpers were brutal)

Round 2 (12 min) Upper Body

100 IC overhead and front arm claps, 20 IC Merkins.

Merkin ladder  – Start with 11 Werkins on goal line, sprint to 50 do 10 Merkins sprint back to GL, down the ladder to 1. Plank for the 6.

15 IC roof raisers.

Round 3 (12 min) Abs

Start on Goal Line – 36 LBC (IC)

Sprint to 50 – 24 scissor kicks (IC)

Continue to other Goal Line – 17 Freddy Mercurys (IC)

Back to 50yd line – 24 scissor kicks (IC)

Back to original goal line –  36 LBCs (IC)

Back to 50yd line – 6 inches (24 count IC)

Count-O-Rama 

Name-O-Rama

Great workout.  I think the monkey humpers set the tone early as mumblechatter was abundant and tossed directly at YHC in a not so nice manner.  The 100 IC arm claps were a thing a beauty and the ab work had the PAX moaning like, well you know.

Announcements – Mudrun, Convergence, Welcome FNGs.

COT