Blocks over Bombsquad

Blocks over Bombsquad

Workout Date:





Hong Kong Phooey (DR from Republic), Skidmark, Payless (Kotter), Single Barrel, Beefsteak, Rocky Top, ERC, Rousey,

The Thang:

Conditions: high seventies, clear skies, and a little classic rock too boot. YHC, arrived a few minutes early to quickly prepare t quality beatdown for a Sat gloomfest.  Soon after an unfamiliar truck sporting a mtn bike on the rear pulls in and its none other than Hong Kong Phooey.  we get reacquainted and turns out he’s equidistant from Anvil or bombsquad and he wanted some variety today.  Next the usual suspects begin arriving, Rousey, Single Barel,

1 min warning

Capri lap (as our last PAX, ERC, arrives 1 min late as usual)
22 Merkins OYO
1 burpee
2 burpees
Tempo squats 20 IC
3 burpees
Windmill 20 IC
4 burpees
Little Baby Arm Circles 15 IC (F3 Mission)
Reverse 15 IC (F3 core principles)
Over Head Claps 15 IC
5 burpees

mosey to coupon pile and Grab Coupon
Mosey to big lot
4 Corners escalator with coupon: corner 1, 10 Blockbees, mosey with block overhead; corner 2, add 20 kettle bell swings, mosey with block overhead; corner 3 add 30 curls, mosey with block overhead; corner 4, add 40 sumo squats with coupon.

4 Corners down escalator with coupon, repeat backwards.

Flora 1,2,3; Dora’s lazy, mean stepsister. All pax partner up, and grab your coupon. 100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon. Flapjack.  200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack. 300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.

Mosey back to coupon pile and return said coupon.

Jail break back to shover flag. Almost disaster as YHC takes out Beefsteak, who recovers like a pro athlete that he is, while trying to compete with ERC (who was cheating by cutting corners on the jailbreak).

1-2 min Plank until TIME.

Announcements: Shield Lock, Mini Marathon training, completion of IPC!! numerous run events approaching thanks to Bluegrass and Horry county.

Prayers: unspoken.

Always a pleasure to lead. #ISI!

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