- QIC: wingman
- Pax: Anvil, Erin Brokavich, Hops, Limey
Tackling the Beast with a handful of Beasts…
Date: 2024-03-13 AO: anvil Q: Point Break PAX: Erin Brokavich, Hops, Limey FNGs: None COUNT: 4 The weather was dryer and warmer than the previous week. 4 PAX showed up in the gloom to put in the work this morning. Everyone pushed it this morning with no downtime.
The Thang
Slow mosey across the street to the parking lot at the library.
· SSH x 10 · IWs x 10 · Mountain Climbers x 10 · Peter Parkers x 10 · Good set of stretches to finish loosening things up · LSS x 10
Short mosey over to the other side of the parking lot.
WAVE 1: The Beast · Starting in the corner of the lot and heading counter-clockwise. 6 Stations x 6 Reps x 6 Rotations · RD1: Merkins · RD2: 180 Jump Squats · RD3: LBCs · RD4: Wide Arm Merkins · RD5: American Hammers (2=1) · RD6: Burpees
Mosey up to Hwy 51 and over to the rock pile.
WAVE 2: Rock Circuit · Pick a rock. Make it worth it. · RD 1: Curls, Presses, Triceps, Rows x 10 · RD 2: Same Circuit x 15 · RD 3: Same Circuit x 10
Return the rocks. Mosey back to CoT for a little Mary. Flutters, Box Cutters, Boone Crunch, and Heels 2 Heavens.
Time. YHC with the takeout prayer.
Announcements/Prayers
· Happy Hour 2nd F – Tonight at the Office (Stonecrest) · Hops is starting up a new 3rd F opportunity on Wednesday mornings from 6:30-7:30. Still getting his core crew EH’d. Look for this to start in the April/May timeframe
The Thang
Slow mosey across the street to the parking lot at the library.
· SSH x 10 · IWs x 10 · Mountain Climbers x 10 · Peter Parkers x 10 · Good set of stretches to finish loosening things up · LSS x 10
Short mosey over to the other side of the parking lot.
WAVE 1: The Beast · Starting in the corner of the lot and heading counter-clockwise. 6 Stations x 6 Reps x 6 Rotations · RD1: Merkins · RD2: 180 Jump Squats · RD3: LBCs · RD4: Wide Arm Merkins · RD5: American Hammers (2=1) · RD6: Burpees
Mosey up to Hwy 51 and over to the rock pile.
WAVE 2: Rock Circuit · Pick a rock. Make it worth it. · RD 1: Curls, Presses, Triceps, Rows x 10 · RD 2: Same Circuit x 15 · RD 3: Same Circuit x 10
Return the rocks. Mosey back to CoT for a little Mary. Flutters, Box Cutters, Boone Crunch, and Heels 2 Heavens.
Time. YHC with the takeout prayer.
Announcements/Prayers
· Happy Hour 2nd F – Tonight at the Office (Stonecrest) · Hops is starting up a new 3rd F opportunity on Wednesday mornings from 6:30-7:30. Still getting his core crew EH’d. Look for this to start in the April/May timeframe
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