October 9, 2017

Redux Workout

Old Forest, Uncategorized, Weekday

AO: The Old Forest

QIC: Oz

PAX: Baja, Slick Billy, Pirtle, Sparky, Sir Mix-a-Lot, Crayfish, Oz, Cargo, Four Eyes, Teacher’s Pet, Shoestring, Tiny, Lazarus   | FNG: Toto, Blondo, and Dexter

Conditions: 74F and humid, with plenty of dirt to roll around in

WELCOME

DISCLAIMER

Warm-o-Rama
Side-Straddle Hops x20

Alternating Lateral Burpees x20

Imperial Walkers x20

Cotton Pickers x20

Big Arm Circles x10 fwd&bkwd

Bear Crawl Mosey to Pull-Up Rings, Reggae Mosey Back

The Thang

 

1-Leg Calf Raises (Straight) x25/leg

1-Leg Calf Raises (Wide Toe) x25/leg

1-Leg Calf Raises (Pigeon Toe) x25/leg

Side-Straddle Hops x 20

Sprint to Pull-Up & Back (Mountain Climbers til 1:00 after all PAX in)

1-Leg Hip Thrust  x22/leg

Split-Squat Jump x 20

Sprint to Pull-Up & Back (Hold Bridge til 1:00 after all PAX in)

Tricep Merkins x20

Bench Dips x 20

Sprint to Pull-Up & Back (Hold Diamond Plank til 1:00 after all PAX in)

1-Arm Side Plank Reach-Unders x20/Side

Picnic Table Rows x 20

Sprint to Pull-Up & Back (Hold Boat/Canoe on command til 1:00 after all PAX in)

Count-o-Rama

Name-o-Rama

COT / BOM: Q Spoke of the call to defend truth (example Jude v. 3) held in balance with the call for love and unity given in Phillipians 2:2. The idea of using our truths as a source of pride came up, challenging us to look at our deeper motives whether we choose to stand for those truths in a situation or choose to deny the confrontation.

MOLESKIN: 45 minutes of Sweat-Saturated F3 with sixteen men