• When: 
  • QIC: 
  • The PAX: 


45 on 15 off at Smokehouse

It was a glorious smokehouse morning. No man should have slipped back into the warm embrace of the fart sack this AM. The sky was clear, the moon was full (almost), the temperature was splended and the humidy was low. The shovel flag waved gently in the light breeze. The Pax began to arrive hot and heavy at approximately 2 minutes til 5. The pax were adorned in their finest workout gear, but they were dressed a little to warm. YHC had a weinke on yellow paper what was going to make them shed a layer or 2. Its go time.

Disclaimer, Prayer, Get after it

The Warm up: 5 min AMRAP

20 Rocky Balboas (Quick feet step ups on a parking spot wheel stopper)

10 Squats

10 SSH

5 Merkins

Only about 2 minutes into this amrap one of them men was talking about merlot or should I say Kirklands.

The Thing:

Mosey to the block pile and grab a block and a brick

45 seconds on and 15 seconds off: Do each of the following AMRAP for 45 seconds with 15 seconds of rest between movements

Goblet Squats with Block

Front lunge X both legs

Side lunge X both legs

Single leg squat X both legs

single leg deadlift with the brick X both legs

low plank

low plank alternating raising legs 1 at a time

On all 4s alternate from Right hand up and Left leg up and left hand and right leg

merkin

low side plank X both sides

high side plank X both sides with hip drop reps (Burt Reynolds)

The Finisher: Take the block and line up somewhere on the field since there were no lines.

10 Block Thrusters

10 Yard bear crawl block drag

10 Burpees

10 Yard bear crawl block drag

10 Block Thrusters (turn around and head back)

10 Yard bear crawl block drag

10 Burpees

10 Yard bear crawl block drag

10 Block Thrusters

Return the blocks to the pile and mosey to the flag for approximately 5 minutes of Mary.

Nub would have been proud of the fact that we were back to the flag well before time was called.

No merlot or kirklands was spilled

COT

Count-o-Rama, Name-o-Rama, No touching Ball of Man

Everybody got better.

QIC: Puck

PAX: Shank, Wilson, Happy Trees, Urkle, Schwing, Albatross, Belding, Hollywood, Puck

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