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 ClapsForm-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)
COT:
- BlackOps workout Monday at pending NorX AO
- Popper’s mom
- Fuzzy’s job/looming RIF’s
- Everybody’s marriage