Fifty Shades of Pain… And Cinders

Preamble:

Your arms, hands and lower back will hate you tomorrow… and the next day. Let’s mosey!

Warm-O-Rama:

Mosey to the field.
8 Side Straddle Hops
9 Copperhead Squats
10 Weed Pickers

split into teams of 5. Each station is 7 minutes long.

The Thang:

STATION 1: PUSH
150 Squats (50 Prisoner, 50 Sumo, 50 Regular);
Run To Bleachers/Steps + 50 Box Jumps;
50 Monkey Humpers;
Extra: 100-yard Broad Jumps.

STATION 2: PRESS
50 Cinder Clean & Press (cinder must touch ground);
100-Yard Overhead Cinder Carries;
75 Merkins (25 Incline, 25 Regular, 25 Decline);
25 Shoulder Taps Each (in a plank position);
Extra: 50-yard Bear Crawls.

STATION 3: PULL
25 Axel Deadlifts or 60 Cinder Deadlifts;
50 Bent Over Rows (with cinder);
40 Kettlebell Swings;
50 Banded Upright Rows;
Extra: 25 Burpees.

STATION 4: CARRY
200-Yard Frame Carry;
200-Yard Sandbag Carry (bear hug);
200-Yard Cinder Carry;
200-Yard Zurcher Carries (hold cinder at mid-curl);
Extra: 40 Single Leg DL (each leg)

STATION 5: CCC
50 Curls (with cinder);
50 Overhead Tricep Extensions (with cinder);
Two 100-Yard Sprints;
30 Big Boys + 30 V-Ups + 60sec Plank;
Extra: 30 American Hammers + 15 Boxcutters.

Mosey back to the flag:
Big Boys;
Leg raise hold (then up and down for as long as Manchester wished);
3 burpees (thanks Dreamer);
Big Boys

You’re welcome… I gave you 5 seconds of your time back by ending at 5:59:55

COT:

Feather’s Christmas party is this Friday night.
Christmas Eve beatdown at the Hooch.
Moonshine’s father in-law passed away suddenly.
Chanel’s friend (Andrew Michael) who was hit by a car has been moved to the Shepherd Center

Naked-Man Moleskin:

For legal reasons, we all did wear pants.