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!

 

Thank You,
Norwood