Tag: Cujo

Exfoliation Free Lot

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Quick disclaimer and warmup and we were off.
We took two steps forward and one step back, because opposites attract, or something like that.
Bear Crawl two parking spots and do a Merkin, then Crawl Bear one back. We did a few sets of this including lunges and broad jumps.
Next up was a Dora – 100 push-ups, 200 Squats, 300 LBCs. Mode of transportation was a lap around the parking lot.
Back to COT for prayers and praises.
– JWow

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Week 0 Iron PAX challenge

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WARMUP:

15 SSH IC
15 Michael Phelps IC (DH gave us an abridged Michael Phelps bio during this exercise)
5 Windmills IC
15 Mountain Climbers IC

THE THANG:

The COE Sandwich.

COE:
5 rounds
20 Thrusters with Coupon
20 Standard Merkins

Brenton
3 Rounds
100ft Bear Crawl
100FT Burpee Bear Crawl back (3 burpees for every 5 broad jumps)

5 more Rounds of Coe.

Modified version offered Goblet Squats and Incline or Decline Merkins for Coe and a 100 FT mosey/Lungewalk for Brenton with 10 HR merkins at the halfway point

We decided to make it harder than the recommended 3 merkins.

Please remember to submit those times.

As always it was a tough workout but we all better for it. Today’s workout was a combination of 2 hero WOD’s I encourage you all to take the time and read up on it at F3 greenwood.

Until Next time………

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