PAX also included FNG Big Rock, Igor, Bandwagon, No Hitter
Bam Bam was full of excitement to introduce a WOD known as Fran and couldn't wait to get started, but had to warm up with some working out first.
Warmarama,
- SSH x 15 IC
- Cotton Pickers x 10 IC
- 2 Very low and very slow squats
The Thang:
- partner up, pick a Tortoise if you are a hare and vice versa
- one partner run one way around the 'track' (about 300 meters? and the other partner runs the other way
- when you meet your partner, do 10 Burpees, continue running same direction as you were and meet again, do 20 solid squat jumps
- REPEAT this for 4 rounds…40 burpees and 80 squat jumps total
Mosey to Pull up forest where the Kettle Bells await
Pick another partner, similar to your workout ability and get introduced to Fran:
- partner one does 21 Squat Thrusters. KB in each hand, full squat and while getting up to a standing position, push the KB's up over your head. Broken up as needed. weights varied from PAX using 2 25 KB's to 35 lb KB's or Bogey with his 45 LB KB's
- Partner 2 is doing 21 full pull ups (broken up as needed)
- Flapjack
- partner one does 15 squat thrusters and partner 2 does 15 pull ups
- flap jack
- partner one does 9 squat thrusters and partner 2 does 9 pull ups
- flap jack
So Fran is:
- 21 thrusters, 21 Pull ups
- 15 thrusters, 15 pull ups
- 9 thrusters, 9 pull ups
a job well done.
Do a little Mary work before next workout
- 30 seconds flutter
- 30 seconds plank
- 30 seconds mason twist
- 30 seconds plank
Grab your partner
- partner one does curls, 10 each arm and then does 10 chin ups
- partner 2 is running about 150 yards out and returning,
- flap jack
- Repeato
Plank 10 seconds, low plank 10 seconds, alternating for a minute
run back to front of church.
Never heard such silence when 18 men returned…well done by all
Moleskin:
- Thank you for the opportunity to lead you all today, love the effort by everyone
- welcome FNG Big Rock, hope it was a good workout for your second!
- working to make the Dragonslayer a place where the PAX want to come to push themselves beyond the norm and it showed today and hope i pushed you!
- Bunyan, thanks for taking us out, well said,
- Prayers for Overbudget and his daughter
- You all continue to inspire me and make me want to get out of bed in the am, let's keep spreading the word
Aye,
Bam Bam