Spicy McDeuce at TheRanch

Lightning Backblast

60 degrees in January was too good to pass up, according to the 7 pax that posted to TheRanch, regardless of the moderate-to-heavy rains. Sasquatch and SkateOrDie even ran to and from the workout. #tclaps

Quick disclaimer and we were off moseying toward the front of the middle school. Quick stop for a warm-up of standard fare: (SSH, Windmills, Imperial Squat Walkers, etc.). Mosey up to the coverage at the middle school's main entrance.

The Thang - Spicy McDeuce

Like its milder brother, Dirty McDeuce, the Spicy version is 12 exercises, 12 reps each, broken into 4 groups of 3, with running a lap between each group. However, this dish was kicked up a notch by slowing the reps way down, and by adding 12 burpees along the running lap. (4 burpees at each quarter of the way through).

Set 1
- Wide arm Merkins
- Squats
- Clockwork LBCs

Set 2
- Curb Dry Docks
- Calf Raises
- Chop Sticks

Set 3
- Dips
- Step lunges
- Weezy Jefferson

Set 4
- Merkins
- Squatting air presses
- Box cutters

Mosey back "toward" COT, with a quick stop for a couple minutes of Mary. Thanks Jiffy for the opportunity to lead.

Onward!
-oldbay