Pax: Besse (Q), Southie, Brogan
Location: The Pit
The Thang: GORILLA WARFARE
Upper-Body Assault + 1-Mile Recon
Total Time: 45 minutes
Equipment: 1 cinder block/coupon per person
Focus: Upper body
Run: 1 miles
⸻
WARM-UP
* 20 Side-Straddle Hops
* 10 Imperial Walkers — each side
* 10 Arm Circles — forward
* 10 Arm Circles — backward
* 10 Slow Merkins
Grab coupons.
⸻
1-MILE RECON
Run 1 mile at a sustainable group pace.
⸻
GORILLA COMPLEX
8 ROUNDS
8 Coupon Curls
8 Coupon High Pulls
8 Coupon Overhead Presses
8 Coupon Tricep Extensions
8 Merkins
Then take 20–30 seconds to recover before starting the next round.
Total:
* 64 Curls
* 64 High Pulls
* 64 Overhead Presses
* 64 Tricep Extensions
* 64 Merkins
⸻
DRY DOCKYARD
6-Minute AMRAP
Complete the following in order, then immediately start again:
10 Carolina Dry Docks
10 Coupon Curls
10 Coupon Overhead Presses
10 Merkins
Repeat continuously until the six-minute timer expires.
THE LAST GORILLA
Descending Ladder
Complete:
10 Curls
10 Overhead Presses
10 Merkins
Then:
9 / 9 / 9
Then:
8 / 8 / 8
Continue descending:
7 → 6 → 5 → 4 → 3 → 2 → 1
If completed:
* 55 Curls
* 55 Overhead Presses
* 55 Merkins
⸻
COT / COOL DOWN
⸻
WORKOUT TOTAL
Coupon
* 119 Curls
* 119 Overhead Presses
* 64 High Pulls
* 64 Tricep Extensions
Bodyweight
* 119 Merkins
* Carolina Dry Docks
* 2-mile run
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