• When: 1/31/17
  • QIC: Stretch
  • The PAX: Stretch, pipeline, ash, compost, foxhole, teddy, froyo, odyssey, co-pay, silver bullet


A surprise visitor

Had the Q at Woodshed today and it was the first time in awhile that I was not asked to do a form school type workout. So it was kinda nice to just come up with something. When I arrived there was a surprise visitor, a dog. I believe it was Compost’s dog, at least that is what I was told. I love dogs and all, have my own, but we may need to leave those visitors at home in the future as I almost tripped over the dog twice. I am not getting to the point where I recover from injuries as quickly as I used to. Anyway, here is the backblast.

Condition: 35 degrees and clear from what I could tell

The Thang:
COP
15 reps 4 count of each: SSH, high knees, IW’s, squats, LBAC’s, overhead claps, Frankensteins, merkins, finish with 5 burpees

Mozy to playground
Bear crawl from playground to wall and then sprint to monkey bars: 5 pull-ups, 10 squats, 15 dips, 20 merkins. Repeat but this time lunges with same exercises. Last bout repeat but with crab walk and the same exercises.
High plank until everyone finishes.

Mozy to Blocks
15 4 count curls for girls
10 4 count shoulder press
15 4 count chest press
15 4 count goblet squats
10 4 count skull crushers

Indian run to old woodlands playground
Two teams racing around track one person at a time while rest rotate through 5 chin-ups, 20 lunges in place, 20 LBC’s and then switch to 20 carolina dry dock, 20 flutter kicks, 10 squats. Losing team performed 20 dips and winning team 20 monkey humpers.

Jail break back to COT

COT
Saturday workouts moved to Brickpile, pray for Foxhole and his wife after a miscarriage, pray for Co-pays wifes family after she lost her grandfather, 2/18 5k race for the place St. Lawrence place in Shandon.

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