The morning was quite the shocker for many with temps in the low/mid 30s. Kept many of the regulars in the #fartsack.

Date 4/23/2021

Pax: Pheonix, Double Pump, Snooki, Jingles, Harry Carrey, Bodett

A welcome and disclaimer was given and we moseyed over to the church parking lot for:

WARM-A-RAMA:

Pax was asked to say the 5 core principles. Upon their answer, the cooresponding exercise was completed:

Ask about the 5 core principles:

FREE = SSH x 20 IC

Open to all men = Imperial Walker x 20 IC

peer led = Mountain Climber x 20 IC

outside rain or shine = Merkin on my down x 10

Ends in COT = Copperhead squat Wojo style x 20 IC

THANG: Partner up and stay together and tackle the loops around the parking lot. Complete exercise based on the loop you are on.

STATION 1

Tire pull

  • Round 1 – 1 lap
  • Round 2- 1 lap
  • Round 3- 1 lap
  • Round 4- 1 lap

STATION 2

Higgins Boat

  • Round 1 – 20 Higgins lifts (10 each side)
  • Round 2- 20 overhead press; 10 Higgins lifts
  • Round 3- 20 Higgins lifts; 10 overhead lifts; 10 Higgins lifts
  • Round 4- 20 Overhead lifts;10 Higgins lifts, 10 overhead lifts, 10 Higgins lifts

STATION 3

Ladder

  • Round 1 – 1 merkin per square
  • Round 2- 2 merkin per square
  • Round 3- 3 merkin per square
  • Round 4- 4 merkin per square

STATION 4

Curb

  • Round 1 – 20 curb jumps
  • Round 2- 30 Rocky Balboa; 10 curb jumps
  • Round 3- 20 curb jumps; 20 R. Balboas; 10 curb jumps
  • Round 4- 30 R. Balboa; 20 curb jumps; 20 R. Balboas; 10 curb jumps

STATION 5

Legs

  • Round 1 – 20 wojo squats
  • Round 2- 20 Mike Tysons; 10 wojo squats
  • Round 3- 20 Lt. Dans; 10 Mike Tysons; 10 wojo squats
  • Round 4- 30 Lt. Dans; 20 Mike Tysons; 10 wojo squats

STATION 6

Blocks

  • Round 1 – 20 curls
  • Round 2- 20 Thrusters; 10 curls
  • Round 3- 20 Curls; 10 Thrusters; 10 curls
  • Round 4- 20 Overhead flutters; 10 Curls; 10 Thrusters; 10 curls

 

Moleskin:

  • Pax were fooled by the tire drag as each tire had 50+ lbs of weight in it.
  • We were treated to a flyby of the SPACE-X rocket. Fairly cool to see this far from the launch in Florida.