Conditions: 67 (entirely too warm for November) and 90% humidity (ridiculous)
Mosey to the front of Meadowfield school
Warm Up:
- SSH x 25
- Imperial Walkers x 25
- Mountain Climbers x25
- Windmill x25
- Squats x25
- Butt kicks x25
- Carolina Dry Docks (Dye Drocks for PaperCut) x 15 (this may have been 20 or 25)
Mosey to the brick cage and grab a cinder block
Cusack to the COP behind school gym
Line up blocks at the back edge of play ground in a line perpendicular to the school (parallel to the basketball court)
Pax move up to the basketball court, face their blocks
The Thang:
1) First Circuit
- Run to blocks
- 25 big boy sit ups (feet in the blocks)
- 15 block merkins
- Run back to the bb court, touch the white line
- -repeat
- -repeat
Plank
2) Second Circuit
- Run to blocks
- 25 bench press
- 25 squats w/ the blocks (goblet squat)
- Run back to the bb court, touch the white line
- -repeat
- -repeat
Plank
3) Third Circuit
- Run to blocks
- 20 double arm curls
- 20 tricep extensions
- Run back to the bb court, touch the white line
- -repeat
- -repeat
Plank
4) Forth Circuit
- Run to the blocks
- LBC while holding blocks x20
- Russian twist x20
- run back to the bb court, touch the white line
- -repeat
- -repeat
Plank
5) Fifth Circuit
- Run to the block line, do 5 burpees
- Run back to the bb court, touch the white line
- Run back to the block line, do 4 burpees
- Run back to the bb court, touch the white line
- Run back to the block line, do 3 burpees
- Run back to the bb court, touch the white line
And . . . we ran out of time.
Cusack to the brick cage to return blocks
Mosey back to the COT
Announcements:
November 5th – HeeHaw is leading workout/Q-school at the Shed on Thursday at the regular time (5:30am). HeeHaw will be compressing a 3 hour training into 45 minutes. Be there and learn to lead.
November 10th – Woodshed and Legion are converging at the VA hospital for a special workout to honor our veterans. More details to come (via Thurs. backblast and twitter @F3Woodshed). Thanks to JarJar for help organizing.
Kettle bell workouts on Monday (Grit Iron) and Wednesday (Iron Yard) @ Meadowfield (Woodshed); and Friday (Iron Yard) at Dreher. Iron Yard and Grit Iron are all about a great workout with bells plus agility plus endurance plus #gettingbetter. It’s great. Come out and join us; we’ve got extra bells.
Stumble on Mondays, Wednesdays, and Fridays.
Happy Hour at Henry’s after work on Wednesday; Lunch at Salsarita’s in the Vista on Thursday.
The Cotton Mouth in Lexington has been postponed to January.