February 5, 2019

“You’re killin’ me, Ballz!”

Sandlot, Uncategorized, Weekday

THE SCENE:  Sandiest of all lots; 63 degrees and hu-mid

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

  • SSH x 13 IC
  • IMPERIAL WALKERS (in motion; clockwise) x 13 IC
  • IMPERIAL WALKERS (in motion; counter-clockwise) x 13 IC

THANG: 

Mosey to nearby field of pain

  • Perform OYO Squat (x10), Merkin (x10), BBSU (x10) then 10-ct *Body Bag Builder* (x10)…(8-ct Body Builder but add 2-ct Mtn Climber just before Merkin=voila!!!)…submitted but not yet approved by Exicon Cmte folks   @ STARTEX
  • Alternating Shoulder Taps until All In
  • *Bear Crawl 360* (Bear Crawl but rotating 360 degrees while moving)…submitted but not yet approved by Exicon Cmte folks to next light pole (25 yds)
  • Alternating Shoulder Taps until All In
  • Perform OYO Squat (x15), Merkin (x15), BBSU (x15) then 10-ct *Body Bag Builder* (x15)
  • Alternating Shoulder Taps until All In
  • *Bear Crawl 360* to next light pole
  •  Alternating Shoulder Taps until All In @ MID-EX
  • Recover then Mosey to nearby parking lot
  • Grab a concrete girder and perform LOW Dip (x20) IC
  • Flip over and perform LOW Incline Merkin (x20) OYO
  • Perform Carolina Dry Dock (x20) OYO
  • Short, slow mosey in the gloom and back
  • Perform OYO Squat (x20), Merkin (x20), BBSU (x20) then 10-ct *Body Bag Builder* (x20)
  • =End of ROUND 1
  • Perform OYO Squat (x20), Merkin (x20), BBSU (x20) then Burpee (x20) @ MID-EX
  • Alternating Shoulder Taps until All In
  • *Crawl Bear 360* (Crawl Bear but rotating 360 degrees while moving)…submitted but not yet approved by Exicon Cmte folks to next light pole (25 yds)
  • Alternating Shoulder Taps until All In
  • Perform OYO Squat (x15), Merkin (x15), BBSU (x15) then Burpee (x15)
  • Alternating Shoulder Taps until All In
  • *Crawl Bear 360* to next light pole
  • Alternating Shoulder Taps until All In
  • Perform OYO Squat (x10), Merkin (x10), BBSU (x10) then Burpee (x10)
  • Alternating Shoulder Taps until All In
  • =End of ROUND 2
  • Bear Crawl 75 yards to MID-EX
  • Alternating Shoulder Taps until All In
  • Crawl Bear 75 yards to STARTEX
  • Alternating Shoulder Taps until All In
  • =End of ROUND 3
  • Mosey to Shovel Flag

MARY: N/A

COUNT-OFF & NAME-O-RAMA:
6 (1 FNG: Diplomat); Altar Boy, Moth Balls, Four Eyes, Teacher’s Pet and O Positive (YHC).

CIRCLE OF TRUST/BOM:

CHALLENGE

Many PAX are participating in the Equinox Challenge.  Are you? Great. If not, consider it.  Also, challenge yourself to be challenged and/or challenge others to help them get stronger in areas of their lives (marriage, faith, etc.)

MOLESKIN:

Bru-tal. Simple yet very effective with a few OP wrinkles just to keep the boys on their toes.  Great to have Diplomat join us in the gloom. Will be recycling this work-out.

#ISI

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