Dirty Dozen + 4

Posted on Posted in Backblasts
  • When: 09/08/2020
  • QIC: Extinguisher
  • The PAX: FarahnFarah, Updraft, Eileen,Bert,Hey Boss, Extinguisher

6 Pax posted in the gloom and swamp like conditions of our newest AO Chop Shop for 3 rounds of the Dirty Dozen +4 (coupon added) beatdown. This was this YHC last minute Q to fill in for our NANTAN Heisnberg. Had to come up with something so I pulled out an old file and modified the Dirty Dozen. With a little suggestion from my Boondocks brother Updraft I decided to add a few IPC week 2 exercises hence the coupon.



15 Reachers IC no recover stretch to R/L leg for 10 count then recover

15 Micheal Phelps IC

15 LBAC fwd/backward IC

Mosey to White Board w/ coupon

The Thang

3 Rounds (mosey with coupon between stations Regular carry/Rifle carry pax choice)

12 Pullups, 12 Incline Merkins, 12 Plank Jacks, 12 Suicide Burpees, 12 Box Jumps, 12 Bonnie Bliars, 12 Carolina Dry Docks, 12 Single Leg Deadlifts, 12 Groiners, 12 Tuck Jumps, 12 Box Cutters, 12 Tuck Jumps, 12 Box Cutters, 12 Tricep Dips. The Plus with coupon 12 Thrusters, 12 KB swings, 12 Curls and 12 Decline Merkins.





IPC week 2 Thursday at Chop Shop/Boondocks Thursday/Friday

Q source for Chop Shop Thursdays securing location

Lords Prayer




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