Every Minute Counts

Preamble:

74 and muggy to great the Pax this morning. The preamble to the workout began at 6:59am with a comment that every minute would matter today since the beat down was scripted to the minute.

At 7:00 we were off on a quick mosey to the lower parking lot at DNC. Not a good day to be late as Stripper and CIA were soon to learn and had to send out a search party to find us.

Warm-O-Rama:

Quick mosey to the DNC lower parking lot for:

7:00 – 7:05
Mosey to DNC lower lot
2 sets 10  xSSH, 10 x Imperial  Walkers

The Thang:

7:06 – 7:16

Every Minute On the Minute (EMOM)

10x Merkin, 10 x ABC,  10 x Prisoner Squat

7:17 – 7:25

Run Stairs

2 sets (10  xderkins, 10 x box jumps)

Run stairs

2 sets (10 x dips, 10 x step ups)

Mosey to Lower DNC lot

7:26 – 7:30 Mary
20 x low dolly, 20 x heels 2 heaven, 20 x american hammer,

20x low leg raise,

Mosey to hill

7:31- 7:40

5/1 Jacob’s ladder burpees top & bottom

7:41-7:49

Mosey to Austin – along the way:

10 x werkins & 10 x arms out squat

5 x diamond merkin & 10 x sumo squat

wall sit for 100 seconds

7:50-8:00

EMOM

10 x merkin, 10 x abc,  10 x prisoner squat

COT:

Big thank you for Scout keeping count of the EMOM sets with his wood chips.

I don’t think there were any announcements, it was hard for me to recall since I was trying to catch my breath.

Thank you to Fireballs for taking us out.