Last week, we were able to take part in a LungeFest workout that Alpo had been planning for at least two weeks. This week, the pax were treated to an “on the fly” workout courtesy of YHC.

Disclaimer and 60 second warning giving – Pacer in charge of any altercations that could possibly arise.

WarmUp (FuryStyle)

All work IC, minimal transition time in between, all at a fast pace

20 SSH, 20 MountainClimber, 20 PlankJack

15 SSH, 15 MountainClimber, 15 PlankJack

10 SSH, 10 MountainClimber, 10 PlankJack

5 SSH, 5 MountainClimber, 5 PlankJack

By this point, breathing was heavy, heart rates were elevated and it was time to move.

Fast mosey to stop sign at Laurel/Fury Rd

25 IC DuggerFlutters (flutter kicks with hands behind head)

5 burpees, 10 Merkins x5 rounds

25 IC DuggarFlutters

Fast mosey to dentist office

25 IC DuggarFlutters

Modified clock Merkins – only did the hands up and feet up portions due to limited space – 5 reps each, bear crawl to other curb, 4 reps each, bear crawl back, so on and so forth until rounds of 3, 2 and 1 reps complete

25 IC DuggarFlutters

Fast mosey to Junior

25 IC WhirlyBoys

5 BonnieBlairs (hard way) at bottom, run to first light pole on right (actually second light pole on left), 10 monkey humpers, run back down – x5 rounds

25 IC WhirlyBoys

Fast mosey to MurderersRow

25 IC WhirlyBoys

5 burpees at 1st pole, 10 Merkins at 2nd, 5 burpees at 3rd, 10 Merkins at 4th, so on and so forth until bottom of Fury Rd

25 IC WhirlyBoys

25 IC DuggarFlutters

Back pedal to first drive, lunge walk back down x5 rounds – called audible during first portion of lunge walk – work was moving to slow and with minimal time left, didn’t want to waste any

Run back to pull up area

5 pull-ups, 10 dips x5 rounds

25 IC DuggarFlutters

Recover

Count-Name-BOM

Moleskin – Duggar somehow hurt is shoulder/neck but continued to do what he could, Alpo showed up a few minutes late but at least he showed (unlike Fury AOQ/Pooba UJ), no encounters with unruly teens, felt the urge to Merlot a couple of times, work was done, see you boys are starbucks tomorrow