• When: 12/15/15
  • QIC: R2D2
  • The PAX: Brother Si, Magic Mike, Ledbelly, Stage Coach, Uno, R2D2


Today marked the launch of BIRCH area’s very own version of a Core / no running group. Inevitably we are prone to injure ourselves at some point. We developed this AO specifically for the injured guys to stay involved as well as for any PAX looking for a different type of challenge.

The PAX came together to name the new AO as a play off of the home AO #Depot. It was agreed we would call it #Derailed.

Conditions – perfect

The Thang –

Gather together with Depot PAX and split

Walk to Cinderblocks
Little Arm circles 4 count x 20
Windmills 4 count x 10
Through the tunnel 4 count x 10
Merkins 4 count x 10

Grab a block
Curl to press 4 count x 10
10 Merkins OYO
Rinse and repeat x 3

Bent over rows 4 count x 10
10 weighted BBSUs
Rinse and repeat x 3

Return Blocks

Head to playground
Each PAX performs 10 pull ups while others wall sit performing OH arm claps
10 Merkins on the surround plank walk to the right perform 10 Merkins plank walk to left perform 10 dips
Rinse and repeat

Low planks
High planks
Side planks
Russian twist
Dying Cockroach
Flutter kicks

– meet up for COT w #Depot PAX

Great first meeting of #Derailed

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