Warm Up
Disclaimer provided – it is wet and windy, so why are you out here ?
25 X SSH
15 x Cotton Pickers
20 x Mtn Climbers
15 x tempo Merkins – 4 count IC
The Thang
Lap it up (1 lap = warmup area, along curb, around the loop, up the hill, along the top, end at bleachers)
Parking lot Indian run – around loop – Stop for 15 Dips IC
Parking lot Indian run – around loop – Stop for 15 Derkins IC
Parking lot Indian run – around loop – Stop for 10 steps-ups each leg
Parking lot Indian Follow the leader run – around loop – 15 Tempo Squats IC
Follow the rabbit back to launchpad
4 laps @ ~.5 mile each
Converge to Rock Pile however on the way as a team we will carry the big mama tire to the opposite side of the field
– Grab a mama proud rock
As a team, beginning at rock pile, no rock can touch the ground and all rocks need to move over top of wall 3 times. No rock can be carried only moved by handing off.
If rock hits the ground 10 rock burpees for everyone
Someone (sonar) immediately throws rock on ground, 10 rock burpees
Burn through about 7 minutes and audible for Zamparini to wall … each rock passes over without touching ground until someone (Fabio / Hefty) chucks rock over wall for no apparent reason, 10 more burpees. Attention to detail, as some were scaling wall for some unknown reason. Zamparini back to pile and return rocks.
As a team put the tire back where we found it. T-claps to those with back/shoulder issues opting for an alternate exercise but putting in the work none the less.
To the track
10-20-30-40- Dash
10 Burpees
20 diamond merkins
30 squats
40 high knees
50 yard dash
6MOM
30 IC Low flutter
30 IC LBCs
15 IC Low plank outside knee-ups
30 Second mason twist
Reflection
Given the opportunity to lead a Saturday workout and a lot of new PAX amongst us, I decided to do the annual playying of Lead Me by Sanctus Real. Great lyrics that will give you a gut check every time on where you may be failing to lead in your family or failing to be led by HIM. Link for a listen and sound off with an AYE if this resonated with you in anyway. https://youtu.be/yLr6G8Xy5uc
Moleskin
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Lots of heckling of the Q before the workout via slack and during the workout. Good job men keeping it fun
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Rock assembly line was an epic fail …. Gave it the ole college try
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Made sure there was at least some running thrown in for the Basin’ers
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Solid group despite the weather though some regulars were missed.