How freaking great to have 17 dudes show up today! Especially awesome to have Nancy Lopez, McGruff, Katniss, Mudslide and Lwood. Hey – we even had an FNG! LFG.
Playlist to get juices flowing: https://open.spotify.com/playlist/3OWx0nSyWsRCq12atuQwpp?si=vntAyo3tTMu-Dp_m3iDAwA&pi=v0pqPE7bSqG8h
Warm-up (10 minutes)
- SSH – 20 IC
- CHS – 10 IC
- UKs – 10 IC
- Deadman Hang
- Merkins – 10 IC
- Scorpion Kicks – 10 IC
- Rosco’s mom
- Fudd/Wilson Wife
• Mosey to the base of the hill
The Thang (45 minutes)
1. “Heartbreak Hill” (10-12 min)
• Partner Up (one PAX runs, the other works)
• P1: Sprints up the hill and back down
• P2: AMRAP exercise until P1 returns
• Round 1: Merkins
• Round 2: Squats
• Round 3: Plank Jacks
• Round 4: Big Boy Sit-ups
• Flapjack after each sprint
2. “Cinderblock Love” (12 min)
• Partner Work: One PAX works, the other holds a plank
• Four Rounds:
• 15 Block Thrusters
• 15 Bent-over Rows
• 15 Block Swings
• 15 Goblet Squats
• Plank while waiting for partner
3. “Love Hurts” (12 min)
• Partner Carry / Wheelbarrow
• Partner 1 carries P2 (or wheelbarrows) 30 yards, flapjack
• 20 Pattycake Merkins (clap between each rep)
• 20 Sit-up High Fives (partners do sit-ups together, high-five at the top)
• Rinse and repeat for 3 rounds
FNG – Andrew from New Market. Dude runs through the neighborhood all the time, looks like a straight beast. Worked on him since the summer to come out. Well, we finally did and Nancy came up with the perfect name “Focker” as he is a nurse and his FIL may have worked for a three letter agency. Welcome dude.
Fandango had birthday Q at Alamo.
Prayers for the special needs child that passed in Chesterfield county recently.
