Slow, Painful, Dirty McDeuce
- When
- Thursday, July 6, 2023
- AO
- The Ranch
- Q
- Old Bay
- PAX
- 8 Old Bay, HarryCarry, JWOW, Lighthouse, Mainframe, Peach Stand, Portal, Splinter
Slackblast:
Slow, Painful, Dirty McDeuce
DATE: 2023-07-06
AO: ao-the-ranch
Q: OldBay
PAX: Mainframe Peach Stand JWOW Portal Splinter HarryCarry Lighthouse
FNGs: 0
COUNT: 8
WARMUP:
- SSH x15
- IW (high) x15 => High Knee
- Seal Jacks x15
- Windmills x10 => Butt Kickers
- Merkins x10
- Dry Docks x10=> Shuffle L/R
- Low Slow Squat x20
THE THANG:
SLOW Dirty McDeuce - run lap in between sets.
Set 1 Set 3
- Wide arm Merkins - Dips
- Squats - Step lunges
- Big Boy Sit-ups - Weezy Jefferson
Set 2 Set 4- Jack Web (1-5)
- Curb Dry Docks - Burpees (1, 2, 3, 4, 5)
- Calf Raises - 4 moroccans (4, 8, 12 16, 20)
- Box Cutters - 4 squats (4, 8, 12 16, 20)
MARY:
- Freddies
- Dollys
Great work by all PAX! Thanks MainFrame for the opportunity to lead!