October 28
QIC: Acorn
PAX: Acorn, Messi (2.0), Candy Cane, HC3
Daylight savings time can’t come soon enough…We need more light at the #StarCity
Warm-up:
- Jog 1 lap
- On 2nd lap, stop every 100 yards for the following:
- SSH x 25 IC
- Wind Mill x 25 IC
- AC x 30 IC, then reverse AC x 30 IC
- WMH x 15 IC
The Thang:
Grab 2 cinder blocks each and farmer’s carry them to the starting line and 100 yard line. Then go back to the woods for 2 more cinder blocks and take them to the 200 and 300 yard lines.
Lap 1: (A) Cinder block squats x 10 IC, run to next set of blocks (B) 10 cinder block overhead presses OYO, run to next set of blocks (C) cinder block kettle bell swings x10 IC, run to last set of blocks (D) pop-up cinder block merkins x5 oyo
Lap 2: Cinder block squats x 10 IC at each station
Lap 3: Cinder Block kettle bell swings x 10 IC at each station
Lap 4: Cinder Block Pop-up Merkins x 5 OYO at each station
Lap 5: LBC x 20 OYO at each station
Lap 6: overhead press x 10 IC, run to next set of blocks for more pop-up merkins, bring block with you as we run to the next set of blocks for wide gripped deep merkins (hands on blocks). Bring both blocks with you to last station for dips (tall blocks for hands, short block for feet)
Mary:
Flutter kick x 35 IC
BOM. Awesome display of pushing through the mental barriers on this one.