55 degrees with a light breeze were perfect conditions for Norwood’s first ever Wakanda Q. We welcomed Raymond, an FNG courtesy of Akron, who held his own in the midst of seasoned F3 vets and was later named Stomp Rocket.
Warm-o-rama
Side Straddle Hops, Hillbillies, Mountain Climbers, Merkins
To the tune of Rise by Herb Albert, combined with Hypnotize by the Notorious BIG. Exercises changed depending on song cues.
SSH (20ic)
0:00 Rise
1/4 turn sun gods (turn on 4)
At horns 4 count windmills
2:10 Hypnotize
Jump until biggie, crab cakes
3:06 Side Lunges
Imperial walkers
4:06 Side Lunges
Butt Kickers in place
5:06 Side Lunges
The Thang
The pax were divided into two groups and led to the track. Group 1 ran clockwise until they arrived at their station with a stomp rocket. Team two did the same but ran counterclockwise. Once each team arrived at their stomp rocket, they performed exercises as directed and launched a rocket. The distance of the rocket determines how far the other team must bear crawl.
STATION 1 ROUND 1
20 Step-Ups
20 Calf raises
Launch Stomp Rocket for other team, run to station 2
STATION 2 ROUND 1
20 Bobby Hurleys
20 Peter Parkers
Retrieve Rocket by bear crawl, launch Stomp Rocket for other team, run to station 1
STATION 1 ROUND 2
20 Dirkens
20 Dips
Retrieve Rocket by bear crawl, launch Stomp Rocket for other team, run to station 2
STATION 2 ROUND 2
20 WWII Sit-Ups
20 Low Slow Flutters
Retrieve Rocket by bear crawl, launch Stomp Rocket for other team, run to station 1
Rinse and Repeat
Mary
Low Slow Flutter, LBCs, Low Dolly, Cindy Crawfords, American Hammers, all 16-25ic
Pax
Poehler, Crayola, Humphry Bogart, Berlander, Tommy Boy, Wookie, Nancy, 3 Card Montie, Don’t You Know, Mall Cop, HBO, Jingles, James, City Slicker, Shallow Hal, STP, Stretch, Nomex, Boy Wonder, Akron, Bottle Rocket (FNG) Norwood (Q)
Announcement
Smith High School Thursday Morning workout will be named.
GDS workouts will resume in June.
Memorial Day Convergence at Cornwallis, Blackbeard Challenge at the same time. Shovel flag will be passed to Sacked for Nantan.
Remember to leave room for friendlies on the track.
No workout at Wakanda next Saturday.
June 5, Family Baseball Event. Food at Grace Methodist, then go to the Grasshoppers Game. Sign Up
June 18 during Uptown Funk, there will be a live drummer on top of the parking deck as part of a shoot for Norwood’s “Keep Yourself Alive” video.
June 19 Juneteenth ruck event. Check Shenanigans.
Pray for Avery, a young man on the mind of Don’t You Know who has not been located.
Thank you to Stretch for taking us out!
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