Laredo… with a little enhancement.
6 rounds
25 Squats
25 Hand Release Merkins
25 walking Lunges
400m lap
Then when done
25 4 count flutters
Lap
25 burpees
Lap.
Took us right to 6:00.
Thanks to Kaiser for the opportunity!
Intro and disclaimer. Discussed the reason for the type of workout.
WARMUP: MNC, Wind Mills, none discript produce pickers. Mosey to 1station.
THE THANG: Ran across the street and up the hill. Continued warms with HB Walkers, Imperial Walkers, down dog, up dog then mosey. First of 10 stations and broke into teams of 3.
1. Step ups -100- Each person will participate and as a team work on getting all 100 down. While one is working the others encourage. Once complete, mosey to 2.
2. SSH- 100- Rinse and repeat, mosey to 3.
3. Bear Crawl as a team 50 yards. Mosey to 4.
4. 100 Flying Squirrel- Rinse and repeat, mosey to 5.
5. 100 Tricep extensions- Rinse and repeat, mosey to 6.
6. 100 Air squats- we had a pax leave, so we completed at a full team. Then i talked about the reason for the Challenge race put on every year and the importance of service. Mosey to7.
7. 50 big boys together, mosey to 8.
8. 50 merkins together, mosey to 9.
9. 50 jump squats together, mosey to 10. COT
10. 50 Monkey humpers.
MARY: None. Did some yoga stretching by Huffy.
ANNOUNCEMENTS: I had to leave
COT: I had to leave.
WARMUP: dynamic plank exercises (merkins, peter parker, plank jacks, parker peter) with upward dog<>downward dog variations sprinkled in, ending with child’s pose
THE THANG: “Anna” partner WOD (see attached image)
MARY: forearm plank peter parkers, side plank dips L & R
ANNOUNCEMENTS: Please share your feelings about the absence of <@U5RTPS4M8> from today’s workout.
WARMUP:
THE THANG: Alabama Route
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Mosey to realtor lot
15 SSH IC
5 Windmill IC
10 Cherry Picker IC
Plank warm-ups
Shoulder Taps
Merkins
THE THANG:
Ran to the school
6 cones on the F1 loop
1. SSH
2. BBS
3. Burpees
4. Plankjacks
5. Merkins
6. Squats
11 was the rep count for # of times Rory attempted to complete the career grand slam in Golf.
Completed 3 laps
Pickup the 6 and cones.
Sprinted the long runway.
Ran to the bottom of the hill.
Sprint backwards up the hill.
Ran to stop sign.
Plank
321 sprint to COT
MARY:
No time
ANNOUNCEMENTS:
Tortise and Hare
COT:
Show To Know
Disclaimer disclaimed
WARMUP:
20 SSH IC
10 LSS IC
10 Windmills IC
10 Inperial Walkers IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga
Buy in: no stop, 15 Thrusters, 15 Merkins, 15 Swings
THE THANG:
We performed a circuit of 7 exercises listed below. All we performed starting with KB in right hand, then switch to KB in left hand. At the end of each circuit, we would farmers carry to top of parking lot and back, and then increase the reps total. First round was 4 reps of each exercise, and the 5th round was 8 reps of each exercise.
1. Suitcase deadlift
2. Reverse lunge
3. Single arm swings
4. Clean and press
5. Snatch
6. Bent over rows
7. KB merkins
Buy out: 15 thrusters, 15 merkins, 15 swings
MARY: flutters, box cutters, dying cockroach and LBCs.
ANNOUNCEMENTS: read your newsletter!
COT: stays in COT
Q AT SWEEP THE LEG 031725
Run to top of Dam Rd
– 17 merkins
– 17 jump squats
– 17 big boys
Run to Stonecrest
– 17 merkins
– 17 jump squats
– 17 big boys
Run to roundabout
– 17 merkins
– 17 jump squats
– 17 big boys
Up Hubert Graham on Rt Side
– Every other manhole cover, do 3 burpees
Wait at top
Back down Hubert Graham
– Every other manhole cover
– 15 plank jacks
– 10 shoulder taps
Run to roundabout
– 15 plank jacks
– 10 shoulder taps
Run to Stonecrest
– 15 plank jacks
– 10 shoulder taps
Run to top of Dam Rd
– 15 plank jacks
– 10 shoulder taps
Or something like that. You’re only here for the stats anyway…
Quick disclaimer
And warmup
5 windmills, 10 IW/10MNC
Mosey to behind school on bball courts where the pyramid of pain was set up
5 stations, 4 corners and 1 in middle
Partner up ( work is completed together)
Each of the corners had a cone with an exercise listed
LBCs, CDDs, Squats Monkey Humpers and then Hand release merkins in the middle
The corners increase by 10 each round but the HR merkins stay at 10- changed to this after realizing that having to do 4 sets per round, and increasing would be impossible. So at the corners 10, 20, 30, 40, 50 ( didn’t make it to round 5)
Mode of transport changed every round:
Bear crawls
Crawl bears
Partner carrys
Wheel barrows
Leap frogs (we didn’t make it to this round)
Two teams got through the full 4 rounds without bat flipping- lots of modifications happened so ppl took my disclaimer to heart ?
THE THANG: Downtown FM loop: Munn -> L Harris -> Spratt -> Watson -> L Monroe White -> L Tom Hall -> L Clebourne -> McClammom -> R Harris -> R Munn and back to COT