- QIC: Badlands
- When: 05/11/2024
- Pax: Badlands, Bitcoin, darkhelmet, decibelf3, Falcon Crest Ryan_F, fishstix, Grout, Mainframe, Mark Nestel, Maximus, Senator Tressel, Spider-Man, Über
- Posted In: Alcatraz
When a shieldlock brother sends the late night text that he needs a sub, you gotta answer the call.
WARMUP: lap on the paved trail and circled up for IC warm-a-rama Goofballs (except for the liver eaters who are too cool to do those), various plank based stretching, mtn climbers, shoulder taps, MNCs
THE THANG:
BAOPS Ladder
Accumulating bear crawl/crawl bear ladder with exercises at every tier (took about 30 minutes)
Bear crawl to 10 yard mark and do exercise and crawl bear back to start line – SSH for the 6
Bear crawl to 10 yard mark and do exercise then bear crawl to 20 yard mark and do exercise then crawl bear back to the start – SSH for the 6
Continue accumulating adding 10 more yards each time until you finish the 50 yard ladder.
B for Burpees – 10x at 10 yard mark
A for American Hammers – 20x at 20 yard mark
O for Overhead Claps – 30x at 30 yard mark
P for Plank – 40second hold at 40 yard mark
S for Squats – 50x at 50 yard mark
10 count recovery
Mosey around path to left field corner (top of the road with the long hill.
Partner up for classic DORA – 100x merkins, 200x squats, 300x LBCs – partner runs about 2/3 down hill to the 3rd rock and back as the timer
Mosey back to basketball courts and do a 50 yard lunge walk
MARY: circled back up on basketball courts and did IC core work – flutters, American Hammers, Freddie Mercuries, dying cockroaches and finished off with merkins
ANNOUNCEMENTS: mothers day
COT: yup
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