True Grit started with a Pax of 4 but ended with a Pax of 6. A couple thought this was one of those drop in type of get togethers.
Warmup with a jog around the soccer fields at BRP and finish at the pavillion for COP.
COP:
All in cadence
- SSH x 15
- Merkins x 15
- IST x 15
- Wide Merkins x 10
- Windmill x 15
- Diamond Merkins x 10
- Cotton Picker x 15
- Man Maker Merkins x 15
- Squat x 15
- Merkin Time Bomb 10-1
The Workout:
Now is about the time that Hall Monitor and Moses decide to arrive
Three stations with a sandbag at each station.
- Station 1 – 40 lb sandbag – Partner 1 does 10 OH presses IC while Partner 2 does LBCs, flapjack
- Station 2 – 60 lb sandbag – Partner 1 does 10 front squats IC while Partner 2 does low flutters, flapjack
- Station 3 – 80 lb sandbag – Partner 1 does 10 back squats IC while Partner 2 does low dolly, flapjack
- Next time through, switch it up with Station 1 – Curls/LBC, Station 2 – Alt. shoulder press/low flutter, and Station 3 – Squat/Low Dolly
Pick up and throw the sandbag
- Each partner picks up and throws the sandbag 3 times, then switch to different sandbag.
- Continue until all three sandbags are taken down to midfield and back.
- Repeato
A couple of random sandbag drags mixed in for fun.
Mary:
- Rosalita x 15 IC
- Merkin Time Bomb 10-1
Moleskin:
- Glad to have Hall Monitor and Moses join us after COP. Hall Monitor blamed it on his kid I think, not sure Moses' excuse, probably jet lag.
- Glad to have Bag Boy and Special Sauce make an appearance at True Grit
- Capone this time did not bring the rain.
An honor and privilege to be a part of this group.
– Crimson