• 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

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!

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