Dead Battery

AO: The Village

Conditions: 62 degrees.  Wet from overnight storms.  Windy.

Had a chance to post at #Thunder in Columbia yesterday and got a good beatdown in.  Chyna was on Q and last time he was at #Warthog I happened to be on Q and put up a pretty intense workout so it was his turn.  He didn’t disappoint and as I got home I thought I might replicate his Q at The Village but then came up with some other ideas and filled my truck with goodies for the morning.  As morning rolled around, I was so sore I could hardly get out of bed or walk, so I wasn’t about to do the same thing again!  Rolled up to the AO at 0500 and set up shop.  I went to check out the playground and came back out to see our Nant’an, BrownBag, roll up.  Since he’s usually a right on time guy, I should have known that it was about time to start.  Then Spork rolls up and I realized it is go time.   Just as we got going, Weasel shows up too.  4 is good!  Let’s go!

1 minute or 10 sec warning.

Disclaimer

Warmup:

Stretch OYO

SSH x25 IC

IW x15 IC

TTT x15 IC

HB x15 IC

Mosey 1 lap around the parking lot.

The Beatdown:

AMRAP stations set up:

Battlerope 1 – Alternating Waves

Battlerope 2 – Double Waves

40 lb Sandbag – Clean and Squat

12 lb Medicine Ball – Arms in the air overhead, ball at finger tips, slightly bend elbows to toss the ball, catch with finger tips and repeat (not sure what to call this).

Jump Rope –

Timer – 1 Pax runs around the parking lot.

6 – 7 rounds of this then move on.  It kinda became a pick your poison since there were more stations than PAX.  We all got some good rounds in.

Mosey to playground.

Mini-Murph:

Pull-ups x5 OYO

Merkins x10 IC

Squats x15 IC

x6 sets

Mosey back to the flag.

PAX Choice:

Spork – Heels to heaven x15 IC

Weasel – Flutterkicks x20 IC

Brown Bag – American Hammers x15 IC

Time called.

COT

Announcements: Fellow PAX looking to fill flag football and softball teams.  Dragon Boat Race April 25 – see BrownBag.  F3 10 year Anniversary so send YHC your ideas.

Prayers – Spoken and Unspoken.  Noonan from F3 Naperville.

Moleskin:

Knowing that Village Fridays can be hit or miss now that Hulkamania is up and running, I wasn’t sure what to expect numbers wise.  After getting a text early this AM that TR is sick and wouldn’t make it, I thought I might be on my own so having BrownBag, Spork and Weasel all show was great!  These guys can all get after it so I wasn’t worried about the beatdown I had planned and even threw that Mini-Murph in at the last minute.   I always seem to forget my music when I come to The Village so it was a good thing BrownBag showed up.  He missed a few reps trying to get the music going only to find out the speaker battery was dead so no music today.   None the less, the music less PAX got after it and crushed it today!

It is always an honor to lead these HIM!

-Headgear