The men of Detention are just that – big, strong, burly men (probably the bigliest, strongliest, and burliest men of F3 Lexington) – who love a good challenge. So when I stumbled across this workout, I knew they’d be ready to crush it. Spoiler alert: THEY DID. Here’s how it went:
1MW at 5:15, whoops
Disclaimer
Mosey to blockpile, grab a concrete masonry unit, head back to parking lot.
Circle up for warm up
Side Straddle Hop (without block) x25 IC
Windmill (for Postal) x10 IC
SSH x25 IC
Through the Tunnel (for Wingback) x10 IC (slowly, with clap)
Warn PAX about incoming EMOM (every minute on the minute) workout and explain format. PAX had one minute to complete the called number of reps and exercise. Any time leftover was recovery time until the next minute started. We did:
9 block burpees, 6 block burpees, 3 block burpees
18 Bonnie Blairs, 12 Bonnie Blairs, 6 Bonnie Blairs
9 squat thrusters, 6 squat thrusters, 3 squat thrusters
18 big boy sit ups, 12 BBSU, 6 BBSU
Rinse and repeat two more times, all while jamming to Creedence Clearwater Revival (and Deebo, clearly the biggest CCR fan of us all).
Mosey back to block pile to return your favorite CMU and walk/mosey/sprint with a partner (aka race) back to the parking lot.
Announcements:
RBHS campus closed for Friday and Saturday workouts due to COVID testing
Reaper converging at Crusade tomorrow
8/8 – Kraken – Knozit for details
1/16/21 weekend – F3 10 Year Anniversary in Wilmington, NC – discount code ends 7/31
Prayer
Devo:
Jeremiah 17:7-8