The return of the Red Bird

AO: Shadow

When: 07/28/2018

PAX: Leon, Fizz, Madoff, Red Bird

QIC: B-Bo

On a beautiful morning, 5 men posted for a blast from the past workout – 100 merkins/200 squats/300 situps. The pax was very enthusiastic and really seemed to enjoy the hill work. Highlight of the day was the return of the “Red Bird”, back from his long absence.

The Thang:

20 x SSH – MOSEY TO STREET
15 X IMP WALKER – MOSEY TO DNC
15 X MTN CLIMBER – MOSEY TO BOTTOM
5 X (1ST CONE – 20 X MERKIN, 2ND CONE – 40 X SQUAT, 3RD CONE – 60 X LOW FLUTTER, RUN TO LAST CONE)
MOSEY TO BOTTOM
MARY – 20 X LOW LEG RAISE, 15 X ABC, 10 X SIDE PLANK HIP LIFT, 15 X BOX CUTTER, 15 X LOW DOLLY, 10 X SCISSOR, 25 X MASON TWIST
MOSEY BACK TO CONES
2 X (BEAR CRAWL TO 1ST CONE, 10 X STN MTN, HIGH KNEES TO 2ND CONE, 10 X P SQUAT, SPRINT TO 3RD CONE, 10 X PLANK JACKS, BACKWARDS RUN TO 4TH CONE, 10 X BURPEES)
MOSEY TO TOP – 15 X MTN CLIMBERS
MOSEY TO STREET – 15 X IMP SQUAKERS
MOSEY TO SCHOOL – 15 X WERKINS

1 MINUTE WALL SIT, 15 X DIPS
1 MINUTE WALL SIT, 10 MIL MERKINS
COT

Leon took us out.

 

Good work today.

Leave a Comment