AO: dogpound
Q: Waxjob (Josh Brady)
PAX: Aladdin (Mansour Hasan), Junk (Sam Yoakum), Choir Boy (Kenny Saffles), Mayberry, Waxjob (Josh Brady)
FNGs: None
COUNT: 5
WARMUP:
15x SSH IC
5x Cobra Burpees
5x Cherry Pickers
10x Cossack Squats
15x LBAC each way
15x Grady Corns
10x Tempo Merkins
THE THANG:
Grab a CMU and mosey toward the Backbone
OK just kidding, let’s walk.
Speedbump: 15x curls, 15x OHP
Top of the hill: 15x Alpos, 15x BBS
Next speed bump: 15x Tris, 15x squats
Up to the Backbone: 5x weighted knee raises holding CMU with feet, 5x weighted pullups doing same. Well, some of us did anyway.
Was going to do more stuff up there, but thunder rolls, so let’s head back. Wind back down same exercises at each spot.
Cower under the outhouse awning as drizzle begins, bide the time with 11s – Up/Over Merkins and Weighted Step-Ups
MARY:
50x 4ct Flutters IC
10x Apple Dippers each side
Row your Boat down about 5 streams
TIME!
ANNOUNCEMENTS:
COT:
There will be times when nobody around you is doing the right thing. Possibly even mocking you for doing so yourself. Stay strong. Choose to do the hard thing.
Q: Waxjob (Josh Brady)
PAX: Aladdin (Mansour Hasan), Junk (Sam Yoakum), Choir Boy (Kenny Saffles), Mayberry, Waxjob (Josh Brady)
FNGs: None
COUNT: 5
WARMUP:
15x SSH IC
5x Cobra Burpees
5x Cherry Pickers
10x Cossack Squats
15x LBAC each way
15x Grady Corns
10x Tempo Merkins
THE THANG:
Grab a CMU and mosey toward the Backbone
OK just kidding, let’s walk.
Speedbump: 15x curls, 15x OHP
Top of the hill: 15x Alpos, 15x BBS
Next speed bump: 15x Tris, 15x squats
Up to the Backbone: 5x weighted knee raises holding CMU with feet, 5x weighted pullups doing same. Well, some of us did anyway.
Was going to do more stuff up there, but thunder rolls, so let’s head back. Wind back down same exercises at each spot.
Cower under the outhouse awning as drizzle begins, bide the time with 11s – Up/Over Merkins and Weighted Step-Ups
MARY:
50x 4ct Flutters IC
10x Apple Dippers each side
Row your Boat down about 5 streams
TIME!
ANNOUNCEMENTS:
COT:
There will be times when nobody around you is doing the right thing. Possibly even mocking you for doing so yourself. Stay strong. Choose to do the hard thing.