Stones and Cones, Round 2

Twelve PAX in attendance this morning, temp in the low-60s with humidity that was high but tolerable…

WARM-UP:

  • Mosey to the upper lot, circle up, SSH x 25
  • Mosey to the back lot, circle up, Cotton Pickers x 15
  • Mosey to the lower lot, circle up, Slap Jacks x 25
  • Mosey to the upper lot, circle up, Mountain Climbers x 25
  • Count off into groups of two, grab a rock from the rock pile and mosey to the lower lot

THE THANG:

Divide into your two groups, Group 1 lines up at the first cone, Group 2 circles up behind them:

  1. Group 1: 10/20/30-yard suicides, straight run down / backpedal back, then grab your rock and run 30-yards down and back; Group 2: circle up with your rock and do deadlifts while Group 1 runs.
  2. Switch
  3. Group 1: 10/20/30-yard suicides, karaoke down and back, then grab your rock and run 30-yards down and back; Group 2: do curls with your rock while Group 1 runs.
  4. Switch
  5. Group 1: 10/20/30-yard suicides, high knees down / buttkickers back, then grab your rock and run 30-yards down and back; Group 2: do overhead press with your rock while Group 1 runs.
  6. Switch
  7. Group 1: 10/20/30-yard suicides carrying your rock; Group 2: do squats with your rock while Group 1 runs.
  8. Switch
  9. Group 1: run the long way around ASEC campus; Group 2: do Russian Reps (continuous circuit of deads, curls, press, squats) while Group 1 runs.
  10. Switch

Mosey to the rock pile, return your rock

Circle up:

  • Aerial mindbender (30 seconds)
  • Jack Webbs – we climbed the ladder from 1 merken / 2 air presses to 9 merkens / 18 air presses

Mosey to Mary

MARY:

  • LBCs x 25
  • Circle Supermans for 2 minutes
  • Alternating scissor kicks w/ hold for 2 minutes

MOLESKIN:

  • The PAX seemed a little… off their game, today.  Apparently there was some serious beer consumption in the greater Concord area this weekend.
  • PTO laid out today.  Guess he thinks that doing extra credit gets you out of doing your regularly-assigned work. Cujo knew better, making it out for the 2nd consecutive morning.
  • Some of you may have recognized today’s WOD, it’s borrowed heavily from my first ever Q back in October.  It was most definitely still a good burn, even Grover said it wore him out.
  • As always, thanks to everyone who made it out.  Great effort today.

– Exit