Conditions: 85 and humid.
Count: 6 Pax with 1 FNG
Warm up at COP: 25 SSH IC, 25 Don Quixote IC, 20 Imperial Walker IC
Pair into battle buddies and head out to storage barn. Each pax grabs one block, and one brick apiece.
Ascending Pack and Play = 5 stations with 5 exercises at each station. Start with 10 reps of each exercise at station 1. Pax then pack up gear (blocks and bricks) and quick time run to station 2 – approximately 200 yards. 20 reps of each exercise at station 2; pack up gear and run to station 3 – 100 yards. 30 reps of each exercise at station 3; pack up gear and run to station 4 – 100 yards. 40 reps of each exercise at station 4; pack up gear and run to station 5 – 100 yards. 50 reps of each exercise at station 5; stow gear and run back to COP – 75 yards.
Station 1: 10 each of following; merkins, incline merkins on block, decline merkins on block, hand release merkins, below the line merkins on two blocks.
Station 2: 20 each of the following: air squats, block squats, block lunges on each leg, one legged block squats, block calf raises.
Station 3: 30 each of the following; block overhead press, brick lateral arm raises, brick anterior arm raises, block torso twists, block kettle bells swings.
Station 4: 40 of each of the following; block curls, brick bent over tricep extensions, brick bicep curls, brick hammer curls, repeat block curls
Station 5: 50 of each of the following; LBC, 4ct flutter kicks, Freddie Mercurys, LBC with bricks on chest, Flutter kicks with block held above chest.
COT: Count, Namorama, announcements, FNG naming, Pledge of Allegiance, BOM.
Devo: Hot Spot – Book of Ruth
Moleskins: T-claps to all who posted – especially FNG Sef – Hawkeye! Thanks for being a part of the beta test of my new workout.
Leave a Reply
You must be logged in to post a comment.