First Day of Holiday Break Grasping Frozen Iron!

First Day of Holiday Break Grasping Frozen Iron!

With Temperatures at 27 degrees, a crisp cold wind and early on the first Saturday in what many were able to call this morning their first day off for the Holidays….8 Pax decided to bundle up and grip, pull, drag, press and swing frozen Iron for an hour at Olympus

The Thang:

Warm Up: Cross-Fit Style Pyrmaid for Time

– QIC partnered up Pax in groups of 2 based on ability level

– P1 and P2 went head-to-head

• 3 Rounds for Time- Move as quickly through the list below with no breaks

– 10 Burpees; 20 Pull Ups; 30 Sit Ups; 40 Merkins; 50 Squats

GEAR TIME: Partner up

– Form in to 2 groups; P1 joins group in Kettle Bell Circle and performs non-stop exercises until P2 finishes with Gear Station

– P2’s group line up to move HEAVY gear to cones and back

– Flapjack; Rinse and Repeat for 12 cycles

 Stations Included:

100 Lbs Fire Hose Drag

Bear Crawl While Pulling 125 Lbs Sled

Inch-Worms with 2 10 Lbs Plates under feet

135 Lbs Dead Lifts Non-Stop

Forward Squat with 80 Lbs Ruck

Overhead Squats w. 65Lbs Ollie Bar

 Kettle Bell Exercises Included (and all were 30 reps each round):

KB Swing; Goblet Squat, High Pull, Lawn Mowers, Overhead Press, Tricep Extensions, Bicep Curls, Etc…

Football Challenge with Mary

– 8 Rounds

– 2 Pax at a time took turns being QB and Receiver (2 rounds per team)

– Team calls exercise and IF 20 yard pass is dropped, penalty was we all had to DOUBLE the reps from said called exercise

• Exercises included: Burpees, Flutter Kicks, LBC’s, Russian Twists, Freddie Mercury, etc.

Moleskine,

Great efforts in the bitter cold today, especially for Witch Doctors 2.0 (RAD) who joined us today.  The 14 year old really stepped up and made all of us old guys drag behind!  Nice work young Jedi.

For the rest of the team, as always at Olympus the workout was fun…guys were entertaining, laughing and really giving it their all!  I’m going to feel this one all weekend.

As always, it was an honor to lead the team today.

Respectfully,

The Hoff