Ripsnorter at The Mighty Oak


Swingstate sounded the alarm for all firemen in lake norman to come q at the mighty oak in consecutive weeks for the heatwave!  The preblast was put out and 15 salt dogs answered the alarm to slay the dragon. 

Warm Up

SSH x 20

IST x 10

Windmill x 10

Cotton Pickers x 10

The Thang.

* I am somewhat fresh out of rookie school so for this beatdown I decided to use a workout that we often did with a Lieutenant who was straight from new york.  In this workout there are a certian number of stations (in this workout there were 5)  One station is designated the "Timer station"  The Pax are split into 5 groups and at 4 stations a particular exercise is completed AMRAP until the timer station is done.  The pax then rotate to the next station and then repeato until all groups have done everything.

Phase 1

Timer station:  Pax run a lap around the parking lot and stop halfway for 5 burpees

AMRAP Stations

  • Wall Jumps
  • Wall Squats
  • Wall Step Ups
  • Toe Touches

*Mosey on over to the bricks/rocks for Phase 2

Phase 2

Timer station:  Rock throws to the gaga wall and back

AMRAP stations

  • Overhead block press
  • Block Curl
  • Block Upright Row
  • Block Goodmornings

Mosey over to the court and partner up.  size matters

Timer station:  Partner carries down a certian amound of distance.  Switch and come back

  • Partner pick ups
  • Pattycake pushups
  • Leg Throwdowns
  • Alternating partner burpees

Mary on a timer to finish up

Timer station: leg throwdowns

  • low flutter
  • dying cockroach
  • X & O's
  • Plank

Recover Recover

 

Moleskin

Thanks Swingstate for having me out! It was good to get back on the Q horse.

Also thanks to all the pax for coming out.  It's tough when it's cold but yall came and brought it

Of course when you plan a partner workout, you are destined to have an odd number of people.  Luckily egyptian pulled double duty on a few exercises to helpout.  

Dogs everywhere!  Pretty cool to see.  My lazy dog was still curled up in the fartsack. They were dodging the rock throws left and right. Made it a little more interesting.  

Aye

Bullet