- When: 4/27/23
- QIC: Deuce
- The PAX: Dollar Bill, Sofa, Bono, D-Day R, Wasted R, The Worm
7 pax got after it at Badlands this morning without leaving the flag. The workout would be perfect for the next lockdown or if you ever find yourself in prison
Warmup: SSH x10 IC, The reacher x10 IC, LM OYO, Valdez OYO, DD OYO, PP OYO, 1 minute whatever else you want to stretch.
The thang: We did 6.5 rounds of the following, 10 count in between each round.
| # of reps | Exercise | Exercise | Exercise | Exercise | Exercise |
| 1 | Side balance Merkins (each side) | Side tricep pushups (each side) | Static inchworm + merkin | Monkey Humpers | Flutter Kick/Hello Dolly |
| 2 | Spin Squats | Side balance Merkins (each side) | Side tricep pushups (each side) | Static inchworm + merkin | Monkey Humpers |
| 3 | BBS | Spin Squats | Side balance Merkins (each side) | Side tricep pushups (each side) | Static inchworm + merkin |
| 4 | Burpee lateral shuffle | BBS | Spin Squats | Side balance Merkins (each side) | Side tricep pushups (each side) |
| 5 | Mountain climber / Plank Jack | Burpee lateral shuffle | BBS | Spin Squats | Side balance Merkins (each side) |
| 6 | Static Bear crawl/Crab | Mountain climber / Plank Jack | Burpee lateral shuffle | BBS | Spin Squats |
| 7 | Flutter Kick/Hello Dolly | Static Bear crawl/Crab | Mountain climber / Plank Jack | Burpee lateral shuffle | BBS |
| 8 | Monkey Humpers | Flutter Kick/Hello Dolly | Static Bear crawl/Crab | Mountain climber / Plank Jack | Burpee lateral shuffle |
| 9 | Static inchworm + merkin | Monkey Humpers | Flutter Kick/Hello Dolly | Static Bear crawl/Crab | Mountain climber / Plank Jack |
| 10 | Side tricep pushups (each side) | Static inchworm + merkin | Monkey Humpers | Flutter Kick/Hello Dolly | Static Bear crawl/Crab |
| # of reps | Exercise | Exercise | Exercise | Exercise | Exercise |
| 1 | Static Bear crawl/Crab | Mountain climber / Plank Jack | Burpee lateral shuffle | BBS | Spin Squats |
| 2 | Flutter Kick/Hello Dolly | Static Bear crawl/Crab | Mountain climber / Plank Jack | Burpee lateral shuffle | BBS |
| 3 | Monkey Humpers | Flutter Kick/Hello Dolly | Static Bear crawl/Crab | Mountain climber / Plank Jack | Burpee lateral shuffle |
| 4 | Static inchworm + merkin | Monkey Humpers | Flutter Kick/Hello Dolly | Static Bear crawl/Crab | Mountain climber / Plank Jack |
| 5 | Side tricep pushups (each side) | Static inchworm + merkin | Monkey Humpers | Flutter Kick/Hello Dolly | Static Bear crawl/Crab |
| 6 | Side balance Merkins (each side) | Side tricep pushups (each side) | Static inchworm + merkin | Monkey Humpers | Flutter Kick/Hello Dolly |
| 7 | Spin Squats | Side balance Merkins (each side) | Side tricep pushups (each side) | Static inchworm + merkin | Monkey Humpers |
| 8 | BBS | Spin Squats | Side balance Merkins (each side) | Side tricep pushups (each side) | Static inchworm + merkin |
| 9 | Burpee lateral shuffle | BBS | Spin Squats | Side balance Merkins (each side) | Side tricep pushups (each side) |
| 10 | Mountain climber / Plank Jack | Burpee lateral shuffle | BBS | Spin Squats | Side balance Merkins (each side) |
Finish with COT – Convergence this Saturday at Boondocks
Message from the book Tribe by Sebastian Junger
“self determination theory, which holds that human beings need three basic things in order to be content: they need to feel competent at what they do; they need to feel authentic in their lives; and they need to feel connected to others.”