• When: 09/20/2014
  • QIC: Donatello
  • The PAX: Chinstrap, Fife, Crutch, Estrada, Blah Blah, Buzz Saw, Gobbler, Ponzi, FNG- Sprint, Verizon, Miranda, Donatello, FNG- Scribble, Tinkle, PAC, Julep, Wedgie, Glory Days


Ninja Power- Hero in a Half Shell

CONDITIONS: 69 degrees

18 PAX including 2 FNG’s arrived at SnakePit assuming they’d be climbing The Stairway of Pain but did not know that the stairs would be part of their climb up the 9 levels of Hades. Each level needed to be completed to survive Donatello’s Inferno. No PAX left the premise without passing the mission. Tclaps to all
DISCLAIMER: Donatello

THE THANG:

Mosey to practice field for COP
SSH x20ic
Torso Twist x20ic (10 each direction)
Little Baby Arm Circles x20ic (10 forward/10 backward)
Imperial Walkers x15ic
Through the Tunnel x15ic
Deep Squats x10ic

Divide into groups of 4 and receive instructions for Climbing the Levels of Hades – 9 different exercises divided into 4 stations

Take a jog and review each station as part of warm-up

10 minutes each station – AMRAP – rotate stations until all four complete

Station 1
• Steep Stairs
• Wall-ball w 20lb medicine ball (15x)
o Can’t do wall-ball then squat press
o Can’t do squat press then standing press

Station 2
• Half Gasser (width of field and back, 100 yards)
• Hand Release Merkin (15x)
• Box Jumps (15x)

Station 3
• Tire Throw Burpees (50 yards)
o Throw tire, burpee, chase tire, throw tire, burpee
• Big Boy Sit-Ups (15x)

Station 4
• Wide Stairs
• Pull-ups (10 or max reps each trip)
o Can’t do pull-up – body row with rings

Mosey back to front of gym

COT: Donatello

ANNOUNCEMENTS/PRAYER REQUESTS:
Mud Run – 10/4
GoRuck – 11/21

BOM: Donatello

MOLESKIN: Having attended VQ’s at 4 of the last 5 workouts, YHC can only say that things are looking bright for SnakePit. Tclaps to all the PAX who are stepping up in this role. YHC is blessed to be a part of it. #gettingbettertogether

FNG’S:
Will Felder…. Son of Verizon….. Sprint
Pedro Merizalde…… works for Columbia Flag as an artist…. Scribble

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