1-minute warning
Disclaimer/Mission (Always)
Warm-up Lap
Warm-up Exercises: Squats, Michael Phelps, Humpies, ATT’s, J-Lo’s
To the block pile
Farmer carry to stoplight, Jog across, Rifle carry to track
Slow mosey across field and partner up. Pax 1 AMRAP: Merkins, squats, overhead press, kettle bell swings, curls. Pax 2 Murder Bunny across the field (YES, that’s right) to the swings, 10 swullups, mosey w. block back to partner and switch. Each pax does a round of each exercise
SSH’s and Murder Bunny to swings
Slow mosey to Viewmont parking lot. Parking lot thrusters- each line do a thruster w. coupon…add 1 each line, up to 5, then back down
Slow mosey back to the block pile and deposit coupon
Mosey lap
Mary: Plank hold w. knee drops, hip drops Q-count; Flutter kicks IC, Crossfit sit-ups OYO, Easy V’s IC
WOD: Be curious, not judgemental (author: NOT Walt Whitman). How often do we judge instead of being curious. If we’re curious, then we ask questions and seek to understand, not judge and dismiss. BONUS: If you happen to be posting at The Station tomorrow, and want to prove to me that people actually read backblasts, when I ask “Who said that quote?” Shout – NOT Walt Whitman.
Moleskin:
-Evening wood is almost as dark as Expresso this time of year…Caboose lied to me a couple weeks ago
-Apparently, Expresso’s rockpile contains coupons of different weights. Don’t worry, Pantene is going to mark the light ones with a Sharpie…you just have to look really close.
-It’s true. AMRAP leads to more mumblechatter…also worse form…but Hey, modify as needed.
-Murder Bunnies are awesome…possibly my favorite exercise. Based on the noises he was making, I think Lil Sweet likes them too, but not as much as Hip Drops from Low Plank. I was afraid to look in his direction.
-If you haven’t experienced Evening Wood, you should. It’s like when you do it in the morning, but different.
Medball out
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