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
Flapjack
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
Flapjack
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
Flapjack
Mini-HIIT
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
Mary:
-Flutter Kicks x 40
-Hello Dolly x 30
-Boat/Canoe x 5
-Supermans x 5
Back to COT
BOM/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.”
Announcements:
-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!