• When: 2018-05-17
  • QIC: Deadstick
  • The PAX: Honeybun (R), Emmy, Harp (R), Peachy, Hawk, Hoboken, Farmer

Rope-A-Dope at SnakePit

Conditions:  Shooting stars in the sky and a muggy 74 degrees.

The Thang:

Warmup: Mosey down the big boy stairs to the end of the practice field. Only three warmup exercises, 15 reps each as we’ll be doing plenty in the circuit.

  • Through the Tunnel
  • Windmill
  • Side Straddle Hop

The Rope-A-Dope Circuit: 

YHC grabbed a few ideas from a BC several weeks ago at Boneyard with Rocking Chair to come up with this circuit. Since the big boy stairs are the signature feature at SnakePit, I used them on the timer station.  Due to time limitations, we had to cut it off after the first exercise of the sixth round, but everyone had enough by that time.

Station 1: “Timer Station” Farmers carry two blocks up to the first landing on the Big Boy Stairs. With each rotation, another landing was added to the distance. With bad knees, YHC was joined by Hoboken and we modified with just 10 paces of farmers carry toward the block pile, increasing the distance by 10 paces each round.

Station 2: Ab Station

  1. LBC’s
  2. Big Boy Sit-ups
  3. American Hammer
  4. Sweat Angels
  5. Reverse Crunch
  6. Not So Lazy Boy
  7. Inverted Superman

Station 3: Burpee Station

  1. Burpees
  2. More Burpees
  3. More Burpees
  4. More Burpees
  5. More Burpees
  6. More Burpees
  7. More Burpees

Station 4: The Rope-A-Dope

  1. Battle Ropes, up and down, alternating arms
  2. Up and down, arms together
  3. Back and forth, alternating arms on top and bottom
  4. Circle, jump to side with each toss of the ropes
  5. Burpee, complete a burpee before throwing the rope up
  6. Twist, twist at hip to each side, hands together
  7. Figure 8 pattern

Station 5: The Magnificent Seven Merkins

  1. Carolina Dry Dock
  2. Wide Merkins
  3. Regular Merkins
  4. Ranger Merkins
  5. Diamond Merkins
  6. Crucible Merkins
  7. Chuck Norris Merkins

Station 6: The Leg Station

  1. Squats
  2. Jump Squats
  3. Step-Ups (YHC forgot to put a block here, so it was OYO choice for this round)
  4. Lunges
  5. Monkey Humpers
  6. Calf Raises
  7. Ballerina Toe Squats


  • Kenwood’s third anniversary Q coming up
  • BRR SnakePit needs two more guys to step up for the team, first weekend in September
  • EH guys who haven’t been showing up in the summer heat

Prayer Requests:

  • Emmy’s boys playing baseball
  • Deadstick’s daughter’s job search