Distillery 4.13
60 & Schneider got a 2 mile + change EC run in and rolled up as I pulled in the parking lot. Madoff & Sour Mash joined up and we got the beatdown rolling
WoR – SSH, Abe Vs, Whirlies, ISTs, Arm Swirlies forward, OH Claps, Arm Swirlies backward, Michael Phelps
The thang – grab a block and head to the middle of the parking lot.
The middle of the parking lot is our central base for the beatdown, with 4 stations around the edge of the parking lot. Return to the middle after each station, and always perform Curls, Bent over rows, and Chest press at the middle.
Station 1 – far end by the shed. Merkins, abs
Station 2 – shelter. Dips, abs
Station 3 – drive thru. Carolina dry docks, abs
Station 4 – edge of lot by 158. Toe touch planks, abs.
- Round 1 – 10 reps of each, abs = LBCs
- Round 2 – 12 reps of each, abs = American Hammers
- Round 3 – 14 reps of each, abs = Heels to Heaven
- Round 4 – 16 reps of each, abs = Freddie mercs
We got halfway through round 4 before time was up. Mash & 60 had to leave early for 2.0 duty. Good 2nd F throughout the whole workout. YHC was happy to be back at The Distillery, but rues spending as much time in the car as at the beatdown.
Thanks for the keys, Madoff. I think Mash made off with them when he left, you have to tell him a dirty joke to get them back.
