Whipping Stick – With the P200 tomorrow, we did a a 6.2 mile run instead of a bootcamp workout. Good fellowship and terrible hills.
Howitzer –
Warm-up SSH, ATT, Humpies
Mosey to train tracks, pick out a rock, overhead presses, curls, bench press
People’s Chair on the wall, pass a rock back and forth between PAX.
Mosey to parking lot across from city hall. Super 21s. 20 merkins at the bottom of the hill, 1 squat at the top, up and down the hill until 1 merkin and 20 squats. (Small audible, made the hill a little shorter halfway through)
Mosey back to the “flag” flutter kicks and asheville abs to close us out
Arrow (filling in for Flamer) – by this point i’m a little q-fatigued, re-used my WOD and picked the original arrow route.
Expresso (filling in for Bing) – I was really hoping that no one would show up, so I could go back to sleep, but I was glad 3 joined me.
Warmups
5 – Pullups, 16 – Lunges, 10 Decline Merkins 4 sets
Mosey to the viemont parking lot – each pax picks an exercise, he runs down the parking lot does 5 burpees while the rest of the PAX do said exercise. lots of abs, merkins, lunge combos
Mosey to the block pile. Partner up, 150 curls, 200 bench press. One partner does exercise AMRAP, other partner runs down the parking lot, 10 squats and back up. (Squints/Publix had a much lighter block than Humpy and I).
OYO – 10 kettlebells, run down parking lot 10 lunges – 5 rounds.
Back to the parking lot, 10 pretzels each side, flutterkicks.
WOD (used 3 times this week) –
Mark 2: 15-17
While Jesus was having dinner at Levi’s house, many tax collectors and sinners were eating with him and his disciples, for there were many who followed him. 16 When the teachers of the law who were Pharisees saw him eating with the sinners and tax collectors, they asked his disciples: “Why does he eat with tax collectors and sinners?”
17 On hearing this, Jesus said to them, “It is not the healthy who need a doctor, but the sick. I have not come to call the righteous, but sinners
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