Hills and Rocks

Event Date

Feb 04, 2020

AO


5 of LKN's strongest plus one pup met up for a beatdown at Viking… here is their story.

5:00- The Standard

YHC was all alone as the clock changed from 5:00 to 5:01 so i fought the urge to chill in the car and went out on a run. The plan was to do a mile out and a mile back but I ended up getting in the "Standard" 3 miles in. When I got back to launch Hippie was running back in as well doing his own standard.

5:30

Jersey Boy and Fescue were ready and waiting by the time we finished our runs, Boarhog showed up just in time with his pup and away we went.

 

  • Warm-a-rama
    • SSH x 20IC
    • IST x 15IC
    • TS x 10IC
    • CP x 10IC
    • Windmill x 10IC
    • Mosey to baseball fields
  • The Thang
    • ?Start at bottom of hill behind the baseball field
    • Run up the hill– 10 Squats OYO
    • Crawl Bear down the hill– 10 Mericans OYO
      • Repeato for a total of 10 Rounds (100 of each exercise total)
    • Mosey to rocks by tennis courts, grab a rock and move to tennis courts
      • Curls
      • Shoulder Press
      • Skull Crusher
      • Bent Over Row
        • Round One x 10IC run to last tennis court and back in between each exercise
        • Round Two x 15IC run to second tennis court and back in between each exercise
        • Round Three x 20IC run to first tennis court and back in between each exercise
      • The 21
        • Curl up Halfway x 7
        • Curl from Halfway to top x 7
        • Full Curl x 7
      • Return rocks and mosey back to launch
    • Mary
      • ?LBC x 20 IC
      • Low Flutter x 10 IC
      • Low Dolly x 10 IC
      • Jane Fonda x 10 IC Each Leg
      • High Plank + leg raises x 20 IC
      • Pigeon

Recover Recover

Name-a-rama

COT

Moleskin

  • Thank you Fescue for the opportunity to lead, Viking is a great AO make sure you sign up to Q!
  • Viking will be converging next week AT GLADIATOR for the Week of Olive!
  • T-claps to Jersey Boy for taking the Q last week at Bailey Road Park and even though no one else showed up he did what he called one of the hardest beat downs he's thought of!
  • Great work by all PAX this morning!

Unitl next time……. Mr. H