- QIC: Badlands
- When: 2023-04-28
- Pax: Badlands, Grout, Half Shell, Kermit, Lighthouse, Rebound, RollOff, Senator Tressel, Slow Jams
- Posted In: The Stockade
Raining since Wednesday but looked like forecast might improve by 0515. Weatherman wrong again. only intermittent showers but no way to stay dry this morning – everyone got soaked but wouldn’t have wanted it any other way on this morning. I failed and should have got contact info for lighthouse to get him on our slack (lives near Waxhaw).
WARMUP: Mosey around HT parking lot and circle up for IC exercises – goofballs, IWs, WMs, Cherry Pickers, low slow squats, plank/broga, Mtn Climbers
THE THANG:
Pyramid of Pain – increasing reps/reduce exercises as you go up the pyramid
25 reps each – (soggy) ball slams, upright rows, diamonds, imperial squat walkers, CDDs
run 5 laps around one row of parking spots
SSH for the 6
30 reps each – bent over rows (each arm), lunges (each leg), burpees, merkins
run 4 laps around one row of parking spots
SSH for the 6
35 reps each – curls, wide arm merkins, bomb jacks
run 3 laps around one row of parking spots
SSH for the 6
40 reps each – jump squats, overhead claps
run 2 laps around one row of parking spots
SSH for the 6
50 reps calf raises
run back to CoT
total of about 1.75 miles running
MARY: no time
ANNOUNCEMENTS:
colloseum- whetstone/blade led workouts first tuesday of each month, shieldlock led workouts second Tuesday of each month
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COT: yup
missed you today slapshot- you would have crushed this workout. Thanks for the opportunity.