Month: August 2018

Posted on

The Hill 8/2/18

PAX: Frugal Macdoogal (QIC), Skid Mark, Black Widow, Too Tall, Yard Sale, FNG Foley

Mosey down to the amphitheater

WOR:

SSH x 15, GM x 15, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Seal Claps x 10, One set of AJs

Grab dumbbells from the weight room (15 or 20lbs.)

THANG:

  • 11s:
    • WWI
    • Weighted bear crawl to the other side
    • Derkins
  • Battle ropes: partner up.  One partner on the ropes and the other resting.
    • 20 seconds: small alternating waves
    • 15 seconds: small waves
    • 10 seconds: big alternating waves
    • 10 seconds: power slams
    • 15 seconds: outside circles
    • 15 seconds: inside circles
    • 20 seconds: power slams
  • 7s:
    • Squat into thruster with the dumbbells
    • Weighted lateral bear crawl
    • AJs

Return the weights then mosey to the top lot for COT.

 

 

Posted on

Mary’s Ugly Sister Dora

70F and clear.  The true gloom is starting to return to 0530.  The challenge is keeping it going through below 40F and rainy/snowy.  18 brave pax there to meet the challenge.  Porcelain (YHC Q), Blue Mule, Hambone, Studio 42, ABC, TK, Harvey Updike, Rocket League, Crab Legs, T-cell, bicentennial man, hi-viz, crawl space, Huggy, DaVinci(FNG), Reveille, Right Said, Stang.

warmarama: slaughter starter mosey 1/2 mile with stops every 200m for 10 burpees.  Circled up at playground: Don quixotes x10, ssh x20, low and slow squats x15

the thang: buddy up for Dora mod.  Partners could start at any workout. Running route around the art center.

50-pull-ups with knees to chest

100-swerkins

150-picnic table step ups

alternating planks for 6 then mosey to the green for extended Mary.  3 orange cones (not placed by Q) there worked out perfect for group on line sprints about 20m with a called an ab exercise for 10 reps called out by each pax working down the line before each sprint then a new ab exercise.  Some of the exercises were: v-ups, leg raises, alternating Superman, burpees, Freddy Mercury x2, American hammer, lbcs, ww1s, inverted crunch, flutter kicks, plank, j-los, the alphabet, crunchy happy frogs

cot: glad to have another FNG DaVinci running strong with the team.