6 PAX showed up at 5:00am to get better at Fury. YHC is currently training for a couple of running/obstacle adventures so I needed to get in a few miles. That said, I am also currently in the middle of a self imposed January 10,000 ab exercise challenge so I needed some ab work as well. Naturally, I went to the Hero WOD list for inspiration. I stumbled across the Filthy 50 workout, saw the times posted previously, and went from there. In order to get the full hour of work, I added bookend 1 mile runs to Hibachi Hill and put ab work between each set of 50 exercises. I thought it went off pretty well.
Warm-up – All OYO
50 merkins
50 squats
50 calf raises
The Thang – All OYO
1 mile run to hibachi hill and back
50 Box Jumps (Stop at Gazebo to get these)
25 V-ups
50 Second Hang (using the 1000 count)
25 BBSUs
50 Curls
25 LBCs
50 Goblet Squats
25 Russian Twists (Count right side only)
50 Kettlebell Swings
25 Pickle Pounders
50 Walking Lunge Steps (with coupon OH, count each leg) – Crowdpleaser
25 Reverse Crunches
50 Bonnie Blairs (count each leg) (This was supposed to be knees to elbows but substituted based on YHC shoulder issue)
25 second plank
50 Overhead Press
50 Whirly Boys (We were moving faster than expected here so we changed ab work to 50 reps)
50 Bent Over Rows
50 Leg Raises
50 Thrusters
50 BBSUs
50 Burpees
50 LBCs (Swapped to end of run to ensure time was sufficient)
1 mile run to hibachi hill and back
COT/BOM
- Solid work by all in attendance
- I thought the workout went well. The Thruster>Burpee>1 mile run to finish was a real gasser
- Kudos to Alpo for repeating the 50 second hang with Tootsie (we didn’t have enough space so Tootsie had to wait and therefore Alpo repeated. Well done)
- Duggar was thrashing this workout
- Quality hits brought to you courtesy of Spotify 90s station (except the GooGoo Dolls, I hate those wankers)
- It was cold, but we warmed up quick. Funny how that happens.
- The coupon lunge walk was a real treat. I’ll have to use that again.
- Bonnie Blairs continue to deliver the pain.