Date: 1/13/2018
Q: Saul & Acorn
PAX: Acorn, Charlatan, Double Humpey, Dunphy, FNG Mr. Jinx, Puffs, Saul, Twitch
Warm-up:
- Jog 2 laps
- SSH x 30 IC
- WMH x 10 IC
- Wind Mill x 10 IC
- Imperial Walkers x 10 IC
- F-AC x 20 IC
- R-AC x 20 IC
Thang:
Part 1 – Mosey
Grab a cinder block and begin the mosey to the football field with the following stops
- BTTW on blocks with a few presses added for fun
- Overhead shoulder press x10 OYO
- Derkins on the block x 10 IC
Part 2 – Peter Cotton Tail stair climb
bunny hop up 3 flights of steps and run down the hill to the start. Alternate between the following
- overhead shoulder press x10 OYO
- pop-up Merkins x 5 oyo
Rinse/Repeat x 4
Part 3 –
Partner up (size doesn’t matter) 1 guy runs, 1 guy stays put to perform the exercise, then switch
- 1A: runs 100 yards, 30 SSH, run back
- 1B: Cinder block Curls
- 2A: run 100, IW x 30, run back
- 2B: Merkin/Derkins in sets of 10
- 3A: run 100, Rubios x 30, run back
- 3B: Squats
- 4A: run 100, jack webb x 30, run back
- 4B: Overhead Press w/ cinder block
- 5A: run 100, Overhead claps, run back
- 5B: Curls
Mosey back to starting point with the block
Mary:
- Heels to heaven
- basic instinct
- box cutter
- american hammer
- elbow plank
- jane fonda
- penguin crunch
- flutter kick
COT, Welcome FNG Mr. Jinx!
less than 7 weeks to GoRuck Challenge