Pole “Dancing”

Pole “Dancing”

Workout Date:





Pikachu, Bling, Single Barrel, Penelope, Sawdust, OneCall (QIC)

The Thang:

25 degrees colder than yesterday

Seeing Catapult open I took it.  Wanted to bring some variety and full body beatdown to the crew.  We had a dang blast this morning!

1 minute warning, DISCLAIMER

Moving COP
SSH x 20 IC
IW x 20 IC
TTT x 20 IC
Tempo Squats x 20 IC
Merkins x 22 single count cadence #22Kills
Windmill x 10 IC
Mosey to light pole
SSH x 15 IC
Prisoner Squats x 15 IC
Diamond merkins x 10 IC
Flutters x 20 IC
LBCs x 20 OYO
Mosey to next light pole…well, let’s go to the cross!
Dips x 15 IC – Penelope found the 1 unattached brick!
Jump ups x 10
Dips x 10 IC
Jump ups x 10
To the front of CFCC – 5 PAX wall sit
1 does 10 Decline merkins on the pole for all to see and count
Swap out down the line so each PAX does 10 declines and the others are all in wall sit..use time of PAX swapping to rest legs a bit if needed
This was so good we did it again with incline merkins.  Pikachu used his massive strength to push his brick pole a bit
Then, since we were there and it is a perfect place to do perfect calf raises…we all jumped up on a pole!  Some may have danced.
10 calf raises left, 10 right, 15 both – 35 REPS!
Down, Plank for 90 seconds
Rinse and repeat the calf raises
This was all sort of a moving COP

Then to the parking lot for The THANG
Line up on grass.  Lunge walk to line (about 20 yards) and do 10 squats, mosey back, hold Al Gore on 6
Line up on grass.  Bear crawl to line (about 20 yards) and do 10 merkins, mosey back, hold plank on 6
Line up on grass.  Crab Walk to line (about 20 yards) and do 10 BBSUs, mosey back, hold 6″ on 6

7’s – Squats and merkins all across the lot

To the coupon pile – grab a stone (or log)
Perfect form full ROM curls x 20 OYO
Perfect form full ROM tricep extensions x 20 OYO
Perfect form full ROM shoulder presses x 20 OYO
Put is all together in the triple crush – 20 OYO

To the start; circle, the #CHARLIESOTO stretch


Count-O-Rama – 6
Prayer requests unspoken

– Strong work by everyone and a great cool crisp morning of AWESOMENESS!!

– HUGE AOQ turnover to Pikachu next Tuesday March 3!!!
– Dragon Boat – check Slack
– Rugged Maniac in Charleston Saturday, March 21


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