Date: 4/9/19
PAX: Campbells, Scarecrow, Mr. Incredible, Fonzie, HHH, Mufasa, Thunder, Atticus, Dr. Freud, Minion, Groening, Tank, Muck(QIC)
Pre-Runners MIA @ WO: Antman, Bert
It was good to back at The Hub after missing a month. The icy Hub 100 won’t soon be forgotten. This time around, I wanted to bring a WO that kept the same intensity but without all the running. Here’s what we did:
Warm Up
7 to 1 Motivator
7 to 1 Bodyvators (Squat, Jump Back, Merkin, Plank Jack)
7 to 1 Burpavators (Squat, Jump Back, Merkin, Jump Squat)
3 to 1 Merkinvators (Wide, Side Wrist, Std. Merkin, Diamond)
Parking Lot Lap
The Thang
Pax form single file line at rear of parking lot
Frog Jump to Median
Perfect Merkin x 10IC
Frog Jump back
Perfect Merkin x 10IC
Crabwalk to Median
Crab Cakes x 10IC
Crabwalk back
Crab Cakes x 10IC
Duck Walk to Median
Perfect Lunge x 10IC Per Leg
Duck Walk back
Perfect Lunge x 10IC Per Leg
Bearcrawl to Median
Reverse Perfect Squats x 10IC
Bearcrawl back
Reverse Perfect Squats x 10IC
Perfect Merkin x 10IC
Crab Cakes x 10IC
Perfect Lunge x 10IC Per Leg
Reverse Perfect Squats x 10IC
Lunge Walk to Median
Perfect Merkin x 10IC
Crab Cakes x 10IC
Perfect Lunge x 10IC Per Leg
Reverse Perfect Squats x 10IC
Lunge Walk to Median
Perfect Merkin x 10IC
Crab Cakes x 10IC
Perfect Lunge x 10IC Per Leg
Reverse Perfect Squats x 10IC
Mary
Grab some grass
LBC’s x 30IC
Flutter Kicks x 30IC
Box Cutters x 30IC
Ankle Touches x 30IC
Low Plank it out. Approx. 1.5 mins
Moleskin
Campbells, I appreciate you encouraging us at those higher rep counts.
Scarecrow, Fonzie, HHH, you guys were steady the whole time and kept a great pace.
Mr. Incredible, you seemed to be in a groove this am. Great form when I noticed and you kept up the pace.
Mufasa, Atticus, Dr. Freud, Minion, not exactly a clyde-friendly WO but you guys really impressed me by keeping up with the little guys.
Thunder, really cool to see you out there. Thank you for jumping into action to help Tank. That’s gotta be the Scouts training into action.
Groening, I would be lying if I said it was good to see you back. I’m surprised you didn’t merlot after a 8 month hiatus.
Tank, you said you weren’t feeling it today. Glad you’re okay brother.
-Muck
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