Where is Everyone?

Preamble:

Up late 3 nights in a row.  Stress fracture.  Plenty of other excuses to sleep in and avoid a BD, YHC set off with a plan to work non-stop for the duration without any running.  PAX instructed to bring a cinder and were thinking Murder Bunnies may be on the slate.  The bigger question was where was the usual ruckus crowd that accompanies a Real Woody Q?  No worries, there were still some die hards that needed a solid workout to get swole!

Warm-O-Rama:

Sun Gods OYO

Michael Phelps OYO

Hillbillies x 11

Grab your cinder and rifle carry to the field

Weed Picker x 11

Copperhead Squats x 11

Line up and do Welsh Dragons X10

The Thang:

2 mins AMRAP, rest 1 Minute (30 seconds resting squat, 30 seconds recover and next round instruction given)

#1

5 Crossover Merkins (each side), 5 Military Presses, 5 curls

#2

5 Thrusters, 5 Squats, 5 skull crushers

#3

5 deadlifts, 5 rows, 5 KB Swings

#4

5 Lunges, 5  side lunges, 5  Bonnie Blairs

Rinse with Captain Thor (1 BBSU, 4 American Hammers)

Run it back with reverse ladder – 4, 3, 2, 1

Finisher:

25 curls 

25 skull crushers

25 Merkins

TIME

COT:

Prayers for those affected by Hurricane.  Prayers for the Nagel family with loss of mother/grandmother.  Prayers for our community and men of F3

Naked-Man Moleskin:

Always a privilege to lead these men.  Woody, OUT!