Good to be back out with the Pax of Tomahawk today; Great group of men, who always give it all they got.
Mosey-over to the block pile.
Circle up:
X15 IC Curls for the curls
X15 IC Shoulder Press
X15 IC Block Mt. Climbers
X15 IC Block Merkins
X5 OYO Burpees with your Block
X12 IC Curls for the curls
X12 IC Shoulder Press
X12 IC Block Mt. Climbers
X12 IC Block Merkins
X5 OYO Burpees with your Block
X10 IC Curls for the curls
X10 IC Shoulder Press
X10 IC Block Mt. Climbers
X10 IC Block Merkins
X5 OYO Burpees with your Block
Fast-Ladder up Goat Hill:
Line up at stop sign:
Burpee’s X 10 OYO
Sprint 30-40 yds to first sign on Goat hill and back to start
Burpee’s X 10 OYO
Air Squats X 10 OYO
Sprint 30-40 yds to first sign on Goat hill and back to start
Burpee’s X 10 OYO
Air Squats X 10 OYO
Prison Merkins X 10 OYO
Sprint 30-40 yds to first sign on Goat hill and back to start
Burpee’s X 10 OYO
Air Squats X 10 OYO
Prison Merkins X 10 OYO
Jumping Scissor lunges X 20 OYO
Sprint 30-40 yds to first sign on Goat hill and back to start
T”AB”ata:
Hydraulics: 20secs AMRAP (rest 10 seconds)
In and outs: 20secs AMRAP (rest 10 seconds)
Peter Parkers: 20 Secs AMRAP (rest 10 seconds)
LBC’s: 20secs AMRAP (rest 10 seconds)
Criss Cross Mt Climbers: 20secs AMRAP (rest 10 seconds)
Flutter Kicks: 20secs AMRAP (rest 10 seconds)
20 Yd 1 legged bear crawl and back (switching leg at the turn)
Rinse and Repeat 1 more time, except do Gorilla lunges instead of bear crawls.
Mosey to parking lot sidewalk and line up in Indian run formation in plank position.
Everyone planks while the last bear crawls to the front.
Then after everyone went, we switch to broad jump, while all Pax are mt climbing.
RECOVER!
Announcements:
- Hot Stick’s got the Q next Tuesday and Cajon on Thursday
- Run group in the morning
- Christmas party on Dec 14th.
Prayer Request:
- Darth Visor’s Family.
- Brick’s Friend Johnathan Bankhead has brain tumor.
- Cajon going to hospital tomorrow for procedure.
- Gangum’s Dad