17 PAX arrived at “the WOOD” Epicenter for what would prove to be a thorough full body attack. The Q was shared by the members of the F3 Greenwood MudMen Team. With the Ultimate Challenge Mudrun only a couple of months away, the shared Q was a good team building opportunity for this group of guys who are promising a strong showing at the event.
Conditions: 71 with 60% humidity
THE THANG
COP (Kaboom):
– Side Straddle Hops x 30 IC
– Merkins x 18 IC
– Little Arm Circles x 30 IC
– Imperial Walkers x 20 IC
– Freddy Mercury x 25 IC
Partner up.
All pax pick up coupons.
Mosey to corner of Epicenter by soccer field / playground.
ARM ATTACK (Pacer):
ROUND 1
– Merkins x 25 – OYO
– Block Curls x 25 – OYO
– Shoulder Press x 25 – partner assisted resistance
– LBC’s until all have finished
ROUND 2
– Derkins x 25 – OYO
– Curls x 25 – partner assisted resistance
– Block Dips x 25 – OYO
– Hand to Heel Side Crunches until all have finished
ROUND 3
– Werkins x 25 – OYO
– Block Curls x 25 – OYO
– Overhead Tricep Press w/coupon x 25 – OYO
ROUND 4
– Blerkins x 25 – OYO
– Block Curls x 25 – OYO
– Block Dips x 25 – OYO
– Full Sit-Ups until all finish
Mosey to The HILL, drop coupons at Shovel flag on the way.
LEG BURN (Lite-Brite):
5 MINUTE AMRAP – 3 rounds with partners
partner 1 performs exercise 1 at bottom of hill while partner 2 sprints to top of hill, performs exercise 2, sprints back down and switches with partner 1. Repeat for AMRAP in 5 minutes.
ROUND 1
Exercise 1 – Al Gore Squats
Exercise 2 – Air Squats x 25
ROUND 2
Exercise 1 -Monkey Humpers
Exercise 2 -Sumo Squats x 25
ROUND 3
Exercise 1 – Jump Rope / Douple Jumps
Exercise 2 – Jump Lunges x 25
Mosey back to Shovel Flag and Plank until all arrive for Mary
MARY (Nipples):
– PLANK – until all arrive
– Dying Cockroach x 10 – IC
– Flutter Kicks x 25 – IC
– LBCs x 25 – on Q’s call
– Dolly x 10 – on Q’s call
– Reverse Crunch x 10 – IC
– Plank until…
Countarama holding Plank… recover.
Prayer (Kaboom)
Moleskin:
– Kobayashi was stirring the pot on twitter the night before even though he couldn’t post in the gloom at either AO.
– Juggernaut must have been wearing his rainbow compression shorts again – the mumblechatter from his area was colorful indeed.
– Note to all PAX… when doing Monkey Humpers, line up BESIDE each other, not BEHIND them. (unless you are wearing rainbow compression shorts I suppose)
– A difficult, but fun workout was enjoyed. All worked hard, all got better… Great job men!
Announcements:
– Ultimate Challenge Mudrun Sign-Ups – Juggernaut is the Mudrun Q. Get with him if you are interested in signing up your team or joining a team. Let’s represent The WOOD at this thing.
– RED Workouts (Remember Everyone Deployed) – Official new workout at the Epicenter on Fridays at 5:30. Wear RED for these HERO WODs.
– Running Days still going strong | MON & 5:15 at the fountain, Wed 5:15 at Starbucks, FRI 5:15 at the fountain.