Q: Shane Vergari (Cuttthroat) ,
PAX: Ramesh Adusumilli (Shades), Morpheus, Lokesh Ghanta (RHI), Shane Vergari (Cuttthroat), Sunny The Machine Sehgal, W. Jason Griffith (F3 Risky Business), Achilles Estavillo (SideOut/JabJab/Scorpion King), 1
FNGs: 1 1
COUNT: 8
WARMUP:
Mosey Warm-Up Lap
Easy jog around the AO
Dynamic Warm-Up
Perform together:
– 20 SSH (Side Straddle Hops)
– 15 Windmills
– 10 Imperial Walkers
– 10 Arm Circles Forward
– 10 Arm Circles Backward
– 15 Squats
THE THANG:
Warm-Up Game – “High/Low”
Q calls:
– “HIGH!” = 5 jump squats
– “LOW!” = bear crawl 10 yards
– “GO!” = sprint back
Run 3 rounds
Main Set 1 – “The Ladder of Doom” (12 Minutes)
Set cones roughly 25 yards apart.
At Cone 1:
– 5 Merkins
Run to Cone 2:
– 10 Big Boy Sit-Ups
Run to Cone 3:
– 15 Squats
Run to Cone 4:
– 20 LBCs
Run back to start.
Round 2
Increase by 5 reps each station:
– 10 Merkins
– 15 Sit-Ups
– 20 Squats
– 25 LBCs
Continue climbing until time.
⸻
Main Set 2 – “Team Grinder Relay” (12 Minutes)
Split into 2 teams.
One teammate runs while others work:
While runner goes out ~75 yards and back:
Team performs:
– AMRAP Alternating Lunges
– AMRAP Plank Shoulder Taps
– AMRAP Carolina Dry Docks
When runner returns:
Rotate immediately.
After all teammates complete:
Everyone performs:
– 10 Burpees together
Repeat cycle.
⸻
Main Set 3 – “Deck of Pain” (8 Minutes)
Use imaginary deck or call numbers.
Suits:
– Hearts = Merkins
– Spades = Squats
– Clubs = Flutter Kicks (4 count)
– Diamonds = Bobby Hurleys
Face Cards:
– Jack = 11
– Queen = 12
– King = 13
– Ace = Sprint lap
Move quickly between cards
Finish MARY Pax choice
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