10 if by Sea and Station
AO: Bushwood
When: 2025-06-06
QIC: Flo
PAX (10): BallBoy, Maguire, Meatball, Popper (Dan Richard), Tenderfoot
Preamble:
YHC grabbed the q. It had been so I brought back some station work and finished with a cool swim.Warm-O-Rama:
Quick mosey up the Groomsbridge hill and stopped at Cottage Farm for some SSHs and Squats, back down the hill to the flag.The Thang:
Thing one- Stations: 8 AMRAP stations set up with Ball Slams, Burpees, Squat/Curl/Presses, Overhead Tricep Extensions/ Front/Lat Rows, Weighted American Hammmers, Push Jacks. One pax would carry a large bag up the hill as a timer, once back, another PAX would carry the bag and we would then rotate to the next station. Everyone got a turn at each station. Pool work: Super 21s- 25 yard swim then 21- Merkins, Squats, and LBCs
- 25 yard swim then 18- Merkins, Squats, and LBCs
- 25 yard swim then 15- Merkins, Squats, and LBCs
- 25 yard swim then 12- Merkins, Squats, and LBCs
- 25 yard swim then 9- Merkins, Squats, and LBCs
- 25 yard swim then 6- Merkins, Squats, and LBCs
- 25 yard swim then 3- Merkins, Squats, and LBCs