Time to kick off Tomahawk’s Co-Q challenge for the month of March and I (Chum Lee) had the honor of hosting with Hopps. The pax came with high hopes for Hopps (as they should) and of course he did not disappoint.
Conditions: 48 – just right
Mosey to Hopp’s Greenhouse/Shop area. Everyone line up in plank position at the end of the bench. Once it is your turn to go, perform five incline merkins and then flip so that you are in a “dip” position and perform five dips. Continue flipping with five reps until you reach the end of the bench. Mosey to cement pad facing the loading docks and plank until all PAX arrive. Bear crawl in line to loading dock stairs. Perform one incline merkin at each step as you climb. Once on the load dock, continue to bear crawl and perform five merkins at each seam in the cement. Continue until you reach the brick wall. Crawl bear back to the top of the stairs and plank until the PAX arrive. Mosey back to the bench.
Repeat sequence for second round but — perform toe touches on the bench, Al Gores instead of plank, lunges instead of bear crawls, squats for merkins / incline merkins, and broad jumps for crawl bears.
Continue this sequence for 20 minutes.
Mosey to blocks behind gym. Everyone grabs a block and moseys to field area. Pax selects a pre-printed card that list one exercise that will become a station. Each station exercise will be AMRAP for 1 minute, with movement to other stations in a clockwise position. One station being the “Mt Gilbert” hill climb with a block, completing a block burpee at the top and returning down in 1 minute. Other stations (if drawn): block curls, block overhead extensions, LBCs, block thrusters, 50 yd sprint (without block), flutter kicks (holding block overhead), block lunges. The last five minutes, for the duration of the tune “Walkin” by Widespread Panic, Pax lunge and every time at the sound of “for your love” burpee.
Mosey to Flag
Count ‘em off
Name ‘em off
Announcements: Run group meets at bus loop at 5:15 tomorrow morning and Ranger leads us Thursday
Prayer Requests: Gary, Warren Keisler, and Walkabout on his walkabout in Colorado