10 PAX decided to start their day at Emerald High School with YHC on the Q.  I know a lot of folks have been putting in a lot of miles, so decided to do something I rarely do…Q a workout that was stationary in nature.  No running whatsoever.  I’ve done the Fight Gone Bad workout a few times between CrossFit and Red Friday and always seemed to enjoy it.  It gets the heart rate up, but really puts a hurting on your muscles as well.  Today we did the weighted and non weighted versions consecutively.  After an inauspicious start due to some technical difficulties (My apologies), we all put in some serious work.

Warm-up

25 SSH IC

Random Apollo Creeds – see below

The Thang

Fight Gone Bad

Perform each exercise for 1 minute, immediately moving to next exercise for 1 min all the way through the five movements (5 mins total).  1 minute rest after each full round of 5 movements.  Repeat for 3 full rounds.

Weighted FGB:
Manmakers
Kettle Bell Swings
Over Head Presses
Curls
Thrusters

Bodyweight FGB:
Burpees
LBCs
Squats
Merkins
Bonnie Blairs

Mary

1 Minute of V-ups (Courtesy of Special K)

COT/BOM

• Good work put in by all.
• Jock Jams were in full effect today courtesy of Sunshine.  Weezer, Beastie Boys, some obscure other stuff.
•  As YHC and Sunshine were getting the timer/music ready, Sugar introduced a new movement we will call the “Apollo Creed”.  Basically, you just pretend like a boxer and punch the air.
• 1 minute of OH presses is tough.
• We were supposed to keep up with totals, but that quickly got thrown out the window as people lost count.  White Board is necessary next time.