Total of 20 Pax’s did various things yesterday. Lights Out, Al Gore, Optimus, Bob Villa, & Mufasa(QIC) did WOD below.
Fonzie, Altman, & Mr. Incredible ran 4.5 miles.
Atticus, Thunder, & 4howa rucked 4 miles.
Coors & Mister Brown 1 mile of sprint work.
Minion rucked 3.64 miles with 30LB’s for first time.
HHH 100 merkins, 25 pull ups, 100 WW11s, & 1.5 ruck in his quest of quality over quantity.
Dr Freud 1.5 mile jog, strength band work, and yoga.
Class Act after doing impressive Chimney work did plate carrier WOD of 100 Merkins, 150 Squats, & 150 WWII’s.
The Mick 18 mile bike ride & 1.5 mile pup ruck
Tank 3 mile ruck with son.
Editor beat his 2 mile run time hack & brutal leg work. Bonus points for wearing Patmos T & posting pic.
Moleskin
I think I got all the virtual guys from yesterday if missed anyone please hit me up. Great to see 20 guys out getting after it yesterday. Really enjoyed re-opening Patmos back up yesterday. Great work by all yesterday. Keep getting after it boys! Until next time, Mufasa.
5:20ish: Gather
5:30: Go to work
Warm Up
Good Morning x 10 IC
SSH x 25 IC
Bean Pickers x 15 IC
Hillbillies x 15 IC
Arm circles forward x 15 IC
Arm circles backwards x 15 IC
Social distance warm up lap around Patmos park to Amp
The Thang
Head to Amp
First level 20 LBC’s OYO, then five calf raises OYO
Second level 20 diamond merkins OYO, then 5 calf raises OYO
Third level 20 WWI’s OYO, then 5 calf raises OYO
Fourth level 20 Merkins OYO, then 5 calf raises OYO
Fifth level 20 Scorpion Dry Docks OYO, then five calf raises OYO
Rinse & repeat for five rounds
The Dip Escalator
First level five dips OYO
Second level 10 dips OYO
Third level 15 dips OYO
Fourth level 20 dips OYO
Fifth level 25 dips OYO
* Up & down Amp Starting back at 5 dips when finish 25
Bring Ruck for coupon 20 or 30 pound coupon
Over head Presses x 10 IC
Two arm upward ruck row x 10 IC
Ruck swings x 10 Ic
Mary
Low flutters x 20 IC
Low dollys x 10 IC
Freddie Mercury’s x 20 IC
Moleskin
Great to see 20 pax’s our exercising on a Monday. Truly enjoyed re-opening Patmos. Everyone put in great work at Patmos, appreciate you guys coming out. Everyone keep up great work, enjoy seeing Pax’s again at live beatdowns. Until next time, Mufasa.
Leave a Reply
You must be logged in to post a comment.