THE DAY AFTER

15 PAX entered a classic foggy gloom of 40F.  PAX broken into 2 WODS 1.0 and 2.0.

WOD 1.0 Q Indiana

WARMUP

Mosey with Stone to Carolina Mall

SLAP JACKS x 15
Burpees x 5
Plank Jacks x 15
Burpees x 5
High Knees x 15
Burpees x 5

THE THANG

FILTHY 50 (50 Reps of each of the following done in COP)

HAND release Merkins
Prisoner Squats
MT CLIMBERS
CDD (Carolina Dry Docks)
Curls
Bench press
SSHs
Alt Leg V ups with stone
Alt supermans

Mosey back to AO with stone for MARY

WOD 2.0 Q EXIT 54
PAX: Underbite, Stroke, Busted Wheel, Josh Starnes (FNG)
WARM-UP:
  • Mosey to the upper lot, circle up
  • SSH x 25 (IC)
  • Cotton pickers x 15 (IC)
  • Air squats x 20 (IC)
  • Arm/shoulder stretch
  • Arm circles
THE THANG:
  • Standard merkens x 20
  • Tricep chin-ups (palms facing forward) x 5
  • Wide-arm merkens x 20
  • Bicep chip-ups (palms facing you) x 5
  • Military merkens (keep your elbows by your side) x 20
  • Close-grip chin-ups (hands together on the bar, palms facing forward) x 5
  • Decline merkens (feet on your rock) x 20
  • Bent-over rows w/ rock x 20
  • Two-phase merkens (start in a downward dog position, move to cobra position, back to downward dog) x 10
  • Deadlifts w/ rock x 20
  • One-arm merkens (laying on your side, push-up with opposite arm) x 10 each arm

MARY WITH ALL PAX 1.0 and 2.0

6 inches with alternating low flutter 1 minute
Planks with side plank variations and leg raises 1.5 minutes
Maison Twist x 20

MOLESKIN:
  • Stroke is a machine when it comes to rows and deadlifts.  Must be his rowing background.  Q was winded after the bent-over row set but Stroke was asking for more reps.
  • Great effort by all on the chin-ups.  We had a few bad rotator cuffs in our group but everyone knocked out the reps with help from a partner.
  • Welcome to FNG Josh Starnes.  We’ll give him another couple of outings in the 2.0 workout, but he’s pretty much ready to run with the varsity.
  • Congrats to Busted Wheel on two of his kids getting married recently.  Also keep his father Tom Simpson aged 97 years in your thoughts and prayers.
  • Welcome to Ma Bells 2.0 Luke Hulburt age 18 that joined us this day as a hate hate hate FNG
  • Not much chatter during the filthy 50, Cujo a little, Catfish a little
  • Q of 1.0  was dead having to call cadence during the 50 with serious lake of O2
  • Great turnout and great effort to POST by all

Carry on, set goals, make it happen, RINSE AND REPEAT OFTEN

Indy