27 PAX, including 1 FNG, posted for a mixed bag with Ping. Welcome Burger.
Warm Up
SSH x 30 in cadence
Willie Mays x 15 in cadence
Ray Lewis x 15 in cadence
Merkins x 30
Prisoner Squat x 35
LBC’s x 25
1 Lap Indian Run
Split into 1’s and 2’s
1 group runs a lap other group exercises (if no count, then go until run group returns)
- Hanging Leg Extension x 15 then side shoulder raises (partner swap)
- Merkins x 50 then front shoulder raises
- Pull Ups x 15 then bent over row (weighted – 45, 35, and 25 lbs)
Weighted Shoulder Pass (PAX stand in line side by side arms length apart. All arms raised to shoulder level. Pass 10 lb weight down line and back until Q says halt. Ex. Grab weight with right hand, cross in front of body to left hand. Next PAX grabs with right hand, crosses in front of body to left hand until weight gets to end of line.)
10 Burpees