Karen met Annie at F3

AO: The Bridge

When: 2024-09-13

QIC: Fuzzy Dice

PAX (10): Boardwalk, Boomer, Dinghy, Fuzzy Dice, Hackeysack, Popper, Potter, Saint2O, Scrooge, Wolverine

Preamble:

Humperdinck needed a substi-Q, and I had this one just simmering in the Rolodex to try out - so jumped on it!

Warm-O-Rama:

SSH, Michael Phelps, Weed Pickers, Windmills, Monkey/Gorilla Humpers, Overhead Claps

Form-Check Friday

Reviewed:
  • Squats - hip hinge, depth, knees out tracking towards but not over toes.  Practiced wall squats to point out shoulder and upper back mobility points to improve to hold good form.
  • Thrusters - continuation of squat; staying upright, and pushing the block straight overhead (head through arms).
  • Kettlebell Swings - more hip-hinge less knee-bend; flat/neutral spine; pop’n’lock at the top.

The Thang:

Karen meets Annie

A bit of a portmanteau workout I came up with - combining Karen (150 wall-balls) with Annie (50-40-30-20-10 - also 150) double-under and sit-ups, but stirred-up together and modified for F3-typical equipments.  Subbed thrusters for the Karen wall-balls (similar motion) and kettlebell swings for the Annie double-unders (similar heart-rate blaster).  Figured those around 8-10 mins each, so then turned it into a 20 minute AMRAP to encourage “no man left behind” and to reduce temptation on short-cutting form. 20 minute AMRAP, starting with 10 repetitions and increasing by 10 each round (10-20-30-40-50-…) of:
  • Thrusters
  • Kettlebell Swings
  • Butterfly Big-Boys

Death by Swingin’ Burpees

Offered “PAX’s choice”; of stretches by Dinghy or “whatever I had next”.  They said they came for pain, so pain it was. “Death by”-style EMOM (complete work in the minute until you can’t, then you’re done) of: EMOM to failure:
  • 10 Kettlebell Swings
  • 1 Burpee (+1 each round)
Most PAX were about tapped by 9, and that was basically time, so we bagged it there. Finished at the flag with 10 Pickle-Pointers in honor or Humperdinck Friday’s.

COT:

  • BlackOps workout Monday at pending NorX AO
  • Popper’s mom
  • Fuzzy’s job/looming RIF’s
  • Everybody’s marriage

Naked-Man Moleskin:

That’s all, folks!

Leave a Comment