We started quickly for Cinco De Fun at the Dragon Slayer (really nothing related to Cinco in any way)
Mosey to corner of lot near baseball field
Warmarama
- No counting so i could explain the WOD's
- SSH and Cotton Pickers
The Thang:
- Partner 1 starts with KB in each hand and does 15 Thrusters (Squats to overhead press) and does 20 Burpees.
- Partner 2 starts running to pull up forest and does 5 dead hang pull ups and 5 toes to bar then continues running on parking lot long way around the baseball field. Maybe 400 Meter run or so?
- FLAPJACK and REPEAT 3 Rounds
Grab all the KB's and make it to corner of GCC by the benches and tables
- 10 Merkins, crawl forward
- 10 Incline Merkins, crawl forward a bit
- 10 decline merkins
- 20 KB Swings with as much weight as possible
- 40 full step ups (20 inch or so)
- 20 dips
- Sprint 150 yards
- Spring back 150 yards
- REPEATO
Mary
- grab a KB and do 10 V-UPs with KB
- Plank for 10 seconds
- Low plank for 10 seconds (down merkin position)
- Plank for 10 seconds
- low plank for 10 seconds
- Plank for 10 seconds
- 10 V-Ups with KB
Recover Recover
Moleskin:
- Great work by all, these workouts WOD's are meant to push us and keep us going hard and everyone pushed hard today
- Very little chatter that i could hear
- the numbers are growing at Dragon Slayer, not sure if it's the weather, but hope it's also that the workouts are pushing everyone a little harder
- Thank you all for coming out…maybe we can get Ditka to show up here on a Tuesday or Thursday someday??? Hello, Ditka???
Thanks for taking us out Springfield. Prayers for Dajon, starting cancer treatment today.