Warmarama:
Exercise SSH
run a lap
another exercise Cotton Picker
run a lap
another exercise – Windmill and IST'
The Thang:
PAX were instructed to grab a rock, then put that rock back and grab a bigger rock…not sure if anyone did that.
Apparently my PB suggested no burpees or squats for those that did the murph so after this first round Caboose was very quick to point that out…I disagreed knowing full well i wouldn't have a burpeeless workout, but much of the PAX were on Cabooses side, but what can i say, it was a lie, but not a lie on purpose…so we progressed with the following:
AT the Rock Pile
12 Thrusters (Squat to overhead press)
run down the hill
5 burpees
run up the hill
12 Thrusters
20 Curls
Run down the hill
5 burpees
run up the hill
run down the hill
5 burpees
run up the hill
12 Thrusters
20 curls
30 flutter with Press
Repeat run up and down hill with 5 burpees each time
go till you hit 15 burpees
Run back up Hill
12 Thrusters
20 curls
30 low flutter with Press
40 bent over run
Repeat run up and down hill with 5 burpees each time
go till you hit 20 burpees
Run back up Hill
Mosey over to bottom of parking lot to the 1/3 mile track
Slow mosey one side, sprin the other for one lap
Partner up
Partner one bear crawls and Partner two runs a lap to chase and catch Partner
Flapjack till you complete a lap (i was gonna do 2 laps, but this kinda sucked, so we kept at one lap)
6:08 and PAX wanted to mosey back to cars…not gonna happen.
Over the picnic tables
10 Rocky's
10 dips IC
10 Mason twists IC
12 Rocky's
12 dips IC
12 Pretzel Crunch IC
5 burpees (thanks to Miyagi)
Head to back to cars
Recover recover
Moleskin:
- Great work today men, enjoyed the Q at this great AO with lots to play around with out here
- Really didn't mean to lie in the PB, but made for some fun bantar and added to the beatdown
- Sign up for Op Sweet Tooth 8K, do it now!
- Polar Bear this weekend
- Thanks for the opp to Q Stromboli, enjoyed it!
BamBam