A Dragon Slayer Backblast

Event Date

May 16, 2019


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