High and lowlights
DATE: 2023-05-12 AO: Joust Q: Cheese Curd PAX: ductwork, hoover, Focker, Grits FNGs: None COUNT: 5 WARMUP: Took the long way to the track- SSH, IW and slow potato pickers
THE THANG: 1) Deconstructed burpees on the track at rack corner: 20 deep squats, 20 bunny humpers, 20 merkins, 20 jump squats and 10 Merkins
2) Run to the big-ass hill (Grandmother) 7’s – monkey Humpers at the top/ Dive bomb merkins at the bottom
Big lap
3) partner pull up 1-2-3-4-5-4-3-2-1 -Partner 1 does the pull ups -Partner 2 does Squats then switch’s to LBC at the half point
Big lap Mary – box cutter, flutter, rev box cutter, flutter
4) Stairs with exercises in between Round 1- left leg hop / 20 dips r2- Right leg hope / 20 Diamond merkins R3- bunny hop every step / 20 dips R4- bunny hop 2 steps / 20 decline
Spicy lap on track
Waste some time running to the steps/ picnic table while partner 2 does abs- x2
DONE
ANNOUNCEMENTS: Blood Drive, LAST weekend to order A51 shirts, Beer Ruck
COT:I took us out (magical) – thanks Duct Work for keeping me on the schedule…this site is awesom – light crew for disks, but we still have you May humpers – Focker is getting fat after he got married – Hoover is slowly getting back to bootcamps – Grits did not want high miles, but handled them with ease – Duct Work was late and always took care of the six
Small but fun group. Enjoy the weekend!!
THE THANG: 1) Deconstructed burpees on the track at rack corner: 20 deep squats, 20 bunny humpers, 20 merkins, 20 jump squats and 10 Merkins
2) Run to the big-ass hill (Grandmother) 7’s – monkey Humpers at the top/ Dive bomb merkins at the bottom
Big lap
3) partner pull up 1-2-3-4-5-4-3-2-1 -Partner 1 does the pull ups -Partner 2 does Squats then switch’s to LBC at the half point
Big lap Mary – box cutter, flutter, rev box cutter, flutter
4) Stairs with exercises in between Round 1- left leg hop / 20 dips r2- Right leg hope / 20 Diamond merkins R3- bunny hop every step / 20 dips R4- bunny hop 2 steps / 20 decline
Spicy lap on track
Waste some time running to the steps/ picnic table while partner 2 does abs- x2
DONE
ANNOUNCEMENTS: Blood Drive, LAST weekend to order A51 shirts, Beer Ruck
COT:I took us out (magical) – thanks Duct Work for keeping me on the schedule…this site is awesom – light crew for disks, but we still have you May humpers – Focker is getting fat after he got married – Hoover is slowly getting back to bootcamps – Grits did not want high miles, but handled them with ease – Duct Work was late and always took care of the six
Small but fun group. Enjoy the weekend!!
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