• When: 09/26/2015
  • QIC: Dry Heave
  • The PAX: Side Straddle, Silver Bullet, Jar Jar, Shade Tree, Improv, Dry Heave

Behind the #Woodshed

Six pax defied both the #fartsack and temptation to begin their tailgating early by posting to #Woodshed on Saturday. Here’s what went down:

Conditions: Cool, very pleasant. Wet grounds.

The Thang:

Warm up lap around school, with short COP’s at various stops

COP 1 (Galway @ Olde Knight): IW x 20
SSH x 25
Flutter Kicks x 40

COP 2 (near brickpile): Burpees x 10 OYO
Mountain Climbers x 20
Leg Circles x 12 each leg

COP (playground): Merkins x 10 OYO
Sit ups x 20
Squats x 20 OYO

Line up along wall with partner for Ark Loading with Pull Ups:

Round 1:
P1: Bear Crawl to playground
7 pull ups
20 dips
Karyoke back to wall

P2: People’s Chair


Round 2:
P1: Crab Walk to playground
7 pulls ups
20 Russian Twists (single count)
Lunge Walk back to wall

P2: 25 wall jumps, then hold People’s Chair


Round 3:
P1: Crawl Bear (backward Bear Crawl) *crowd pleaser*
7 pull ups
20 Mountain Climbers (single count)

P2: 10 Balls to the Wall
Hold People’s Chair


90 seconds of merkins, AMRAP
Rest 30 seconds
90 seconds of squats, AMRAP
Rest 30 seconds
90 seconds of Squats, AMRAP
Rest 30 seconds

The Beast:
4 cones on Big Field behind gym
Start at first cone, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps. Hold plan until all finish

R1: Merkins
R2: LBCs
R3: Squats
R4: Wide Arm Merkins
R5: Russian Twists
R6: Burpees

-Flutter Kicks x 40
-Hello Dolly x 30
-Boat/Canoe x 5
-Supermans x 5

Back to COT


Devotion (Dry Heave): “If” by Rudyard Kipling

“If you can fill the unforgiving minute, with 60 seconds worth of distance run/you’ll be a Man, my son.”


-Business as usual the next few weeks.

-F3 Columbia’s newest AO, #Blitz, will be starting soon at Memorial Stadium. This will be a 30 minute bootcamp. Great opportunity to EH new guys in the area.

-#GritIron is off to a great start, Monday’s at Woodland Park. Get with Paper Cut for details, or just show up!

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