6 came out for a potential audible, but the Advil kicked in last night and I stuck with the plan.
Warm-up
Mosey with kettlebells in hand through the parking lot to the far island.
15 X SSH IC
10 X IST IC
10 X Toy Soldier IC
10 X Cotton Pickers IC
10 X Windmill IC
10 X Mericans IC
The Thang
DORA: Partner up for the following
50 X Upright Row IC
100 X Overhead Press IC
200 X Goblet Squat IC
Partner A does reps, Partner B mosey out one island (yeah!) and bear crawls back (boo!). Flap jack.
Mosey to Pull Up Forest
10 X Pull Ups
10 X Mericans IC
3 rounds
Took the long way back to the bells with a ~100M sprint, short walk, ~100M sprint, short walk
Ladder:
10 X Curls IC
Run to first island, 10 X Rocky Balboa’s IC, run back
10 X Curls IC
10 X Skull Crushers IC
Run to second island, 10 X Rocky Balboa’s IC, run back
10 X Curls IC
10 X Skull Crushers IC
10 X Bent Over Row IC
Run to third island, 10 X Rocky Balboa’s IC, run back
10 X Curls IC
10 X Skull Crushers IC
10 X Bent Over Row IC
20 X Kettle Bell Swings OYO
Run to fourth island, 10 X Rocky Balboa’s IC, run back
10 X Curls IC
10 X Skull Crushers IC
10 X Bent Over Row IC
20 X Kettle Bell Swings OYO
10 X Burpees OYO
Run to fifth island, 10 X Rocky Balboa’s IC, run back
Mary
20 X Low Flutter IC
15 X Freddy Mercury IC
15 X WWII IC
Recover, Recover
Moleskin
- The one island mosey on DORA was well received; the bear crawls not so much. Everyone still crushed it.
- Rooter and Bunyan showed off the wheels in the sprints!
- Plenty of curls AND an IST exercise for Vinegar Bend.
- QvQ tomorrow at The Foundry: Bam Bam vs. Hippie, should be epic. Be there!
Fescue