AO: UNDERGROUND
QiC: Bogey
Date: 11/29/2022
Title: The Knowlton (or the Swole-ton)
Number of HIMs: 6
Bogey, Fro-Zone, R-12, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Welcome and disclaimer. Then we might have done the following warmup exercises:
1. slaughter start (20 burpees, no warmup)
2. slow Merks
3. runners stretch, both legs
4. pigeon stretch
5. standing leg cradle
6. crouching glute stretch
7. child’s pose
8. seated spinal twist
9. cat cow stretch
10. piriformis stretch (tutti stretch)
Tha Thang:
Todays HERO WOD is called the Knowlton.
AMRAP in 17 minutes
9 Sumo Deadlifts with High Pull (as heavy a weight you can still maintain form)
16 Kettlebell Swings (heaviest weight possible)
76 Paces Sandbag and Ruck/Vest Carry (that’s right, go heavy)
Buy-Out: 1 mile-ish Heavy Ruck. Team required to carry all sandbags present. We had enough PAX to carry the weight. Shuffle if you can. Kudos to Swashbuckler for making the bear bag seem light and look small.
COT:
Cool-a-Rama stretches and ab movements included:
1. Hello Dolly x 40
2. Heel Rockers x 30
3. WWII’s x 50
4. Scarecrows x 24
5. Banana Boats x 15
NOR, COR. Keep Swash’s twin brother in your thoughts and prayers as he’s battling addiction.
Speed4Need bridge run on Sat. Our monthly benchmark workout to be completed on Thu instead of Sat.
Background: This workout is dedicated to Col. Thomas Knowlton, who was killed in action in the Revolutionary war on September 16, 1776.
Knowlton’s Rangers was a reconnaissance and espionage detachment of the Continental Army established by George Washington. Named after its commander, Thomas Knowlton, the unit was formed in 1776.
Pledge, pray, and on our way!
