AO: UNDERGROUND
QiC: Skinny Dip
Date: 03/09/2023
Title: I go, you work, you go, I work then we go!!
Number of HIMs: 7
Door Jam, Fro-Zone, Honker, R-12, Skinny Dip, Swashbuckler, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Did some worlds greatest stretching and added some sciatic stretches for Tutti
Warm up – 5 weighted jump ropes
5 men jump to 100 while 2 men execute 50 up downs which are now known as spartan burpees
Tha Thang:
Start position is the left side of bricks in front of city hall or the courthouse.
The go portion:
One partner with KB in rack position walks halfway around tree of life circle. Stops and executes 10x PP and 10x Goblet Squats. Then changes hands and racks KB on other side and walks to starting position where the other partner has been working.
The working portion:
4x 8 count bodybuilders
5x burpees
6x ground to overhead (GTOs) with KB
7x deadbugs with KB extended overhead
When partner returns from farmers / rack carry. Both partners sprint down and back (75 yards)
Then partners swap. Partner who carried KB takes over where the patner working left off. Rinse and repeat.
Completed two rounds with KBs in rack position then transitioned to two rounds with KBs in suitcase carry position.
Four total rounds completed for eaxh partner.
Finished with a group sprint then 5 men jumped rope while two men had heavy KBs overhead. When someone got tired or holding load over head or jumping rope we switched. Everyone had to have KBs overhead before we could go into mary. It was glorious !!
MARY:
20x heals to heaven
2 min of superman
15 each side of E2Ks
20x crab cakes
30x box cutters
30x V ups
5X Reverse Aquamans (flutter kicks with arms extended out away from head)
COT:
Pledge, countarama, Namearama, AAR (work on stretches or do something different for the less limber), R12 likes the spartan burpees and jump ropes are good to have and sprints as well.
Prayer and proof of life (Bogey was not there and said he was off to Charlotte for Brunch at 445 am??? Hmmmmm, he could have saved a lot of $$$, the environment, time away from friends and family and jumped on that Zoom thing and had "Brunch" from the Hitch and called it a day and also worked out this morning…but to each there own…i guess?)
Oh and you all have fun rucking this weekend.
