- When:9/27/14
- QIC: Icky Shuffle and Bananas
- The PAX: Yankee, Icky Shuffle, Bananas, Whitesnake, Fletch, Voo Doo, Boutique, Probation, Gummy, Probation, Hopper, Squeegee (FNG)
Nice Little Saturday
11 men showed for Icky Shuffle’s VQ and were dealt with accordingly.
The thang:
SSH: 20
Merkins: 20
Low slow squats: 10
1 lap on track
Icky set 11 stations for:
Lane 1: sprint to pole and back
2: pick up 70 lb heavy bag, run to cone/back (timer)
3: jump rope
4: dumbbell thrusters with 25’s
5: elbow plank
6: tractor pull with large concrete block on chain
7: dumbbell jabs/boxing
8: bear hug run with bucket full of bells!
9: 55 lb KB swings
10: sledgehammer swings on tire
11: burpees
RINSE AND REPEAT
7:30 switch
1 lap
Back to bells for:
Snatch ladder: 1 each arm, 2 each arm, up to 8 each
1 lap
Snatch ladder 8 back down to 1
One handed swing 30 seconds Left / 30 Right
One arm clean 30 sec L/30 sec R
Push press 30 sec L/30 sec R
One arm snatch 30 sec L/30 sec R
Goblet squat 30 seconds
2 handed swing 60 seconds
3 laps
Recover
Moleskin:
This crew got after it today. No excuses, no stopping, and plenty of pain. Thanks for letting us lead. Great site and awesome way to start a Saturday.
Bananas author
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