11 10 for a special prime day @ The Mighty Oak.
Warmorama:
- Mericans x 10 IC
- G.Goat pickers x 10 IC
- IST x 10 IC
- Slow windmills x 10 IC
- SSH x 20 IC
Tha thang:
Grab a block and head to the front parking lot Zamperini style. Blocks down for Burpee Suicides.
- 1st island -17 burpees
- 2nd island 13 burpees
- 3rd island 11 burpees
- 4th island 7 burpees
Return to blocks and circle up
- Curls x 13 IC
- Lawnmowers x 13 OYO /each arm
- Skull crushers x 19 IC……missed 13, so decided to hit the next prime number)
- Block swings x 13 OYO
- Block mericans x 5 IC / one hand on block, one on ground/each side
- Chest press x 19 IC
Lap around parking lot and then partner up
- P1- Farmer Carry around outside of parking lot
- P2- LBC x 20
P2 then sprints to P1 and flip flop/ 1 lap
Return to blocks and circle up
- Curls x 11 IC
- Lawnmowers x 11 OYO /each arm
- Skull crushers x 11 IC
- Block swings x 11 OYO
- Block mericans x 5 IC / one hand on block, one on ground/each side
- Chest press x 19 IC
Find your partner
- P1- Farmer Carry around outside of parking lot
- P2- WWII x 11
P2 then sprints to P1 and flip flop/ 1 lap
Return to blocks and circle up
- Curls x 7 IC
- Lawnmowers x 7 OYO /each arm
- Skull crushers x 7 IC
- Block swings x 7 OYO
- Block mericans x 5 IC / one hand on block, one on ground/each side
- Chest press x 19 IC
Return block and then head back to start
Mary:
- Elbow planks- 30 seconds
Recover,Recover
Moleskin:
First, I want to thank Dingo for letting me take the Q this morning. I know he really wanted it, but he let me have it. I did however keep the prime numbers (Dingo loves his prime #’s) intact for this workout, with limited mess ups. Always a good crew at The Oak, honored guys. Lots of mumblechatter gutter mouths this morning. Something about a lunchroom lady, but we won’t get into…. what happens at The Oak stays at The Oak. April is open on the calendar, so sign up! Great seeing everyone this morning, and thanks again for showing up……you guys rock!
Until we meet again,
-E