13 total Pax escaped the fartsack this morning and posted to the ShovelFlag for what lied ahead – a CrossFit-inspired WOD (yes, Rudy, that is a term). Hard to believe its been 4 years since KwikWay gave YHC the #EH to SpeedTrap. Even harder to believe the Pax there have put up with my crap this long. Thanks for the push to get better…and for the encouragement to get back in the saddle after back surgery (1 year ago next week!). Anyway, enough mushy stuff…let’s get to it.
Conditions – 40 degrees, dry fields, and pollen everywhere.
The Thang
Brisk mosey to the CheeseGrater for the big Circle…
- Jane Fonda’s x 10 IC (Grylls’ favorite)
- TTT x 10 IC
- Big Boy Arm Circles x 10 OYO Forward
- Big Boy Arm Circles x 10 OYO Backward
- Merkins x 10 IC
Mosey to Softball center field for another Circle, and the WOD Sammich…
Top Bun…
- 30-20-10 reps
- SSH’s / BBSUs
- Start lapping the field when finished until all pax are running
Fixin’s…
- Grab some CheeseGrater curb for 10 Merkins OYO
The Meat – Everyone grabbed a block and gathered at the pull-up bars. This is you against you (and the field I guess). YHC started the music (Godsmack – #crowdpleaser) and the timer and off we went…
- 4 Rounds for time
- 21 Block Thrusters
- 15 Burpees
- 9 Pull-ups (strict, no kipping)
- Note time when finished and start running baseball field laps on the 6
More Fixin’s…
- Recover your block and meet up at the CheesGrater for a Double Applesause run back to the ShovelFlag, with stops along the way for:
- 10 Merkins OYO
- 10 Decline Merkins OYO
Bottom Bun – back at the flag…
- 50-40-30-20-10 reps
- SSH’s / LBCs
- Plank on the six
Endex
COT/BOM
Great push by the Pax today. My hope is to do the meat of this workout aver 6-8 weeks so each man can track his progress. Thanks for the fellowship this AM, and for the last 4 years!