HeHateMe

12 PAX entered the foggy gloom a crisp 29 degree morning

Warmoramee

WOD 1.0

MOSEY around AO 650 yards ending at upper lot

COP

Slap Jacks x 20

Hamstring stretch

Merkins/Jack Webbs x 5

Spider Man Merkins x 8

Mosey to the Back Hill o Pain

THE THANG

10-1 Ladder

Start with 10 Burpees at top; 1 Prisoner Squat; Run back up hill; 9 Burpees; 2 Air Squat; Rinse and Repeat for total REP of 55 Burpees and 55 Air Squats and 10 ascents/desents

Mosey to Upper Rock Pile grab a rock and head to steel grate at top of lot

Sprint 50 yards down to sapling at level of ASEC sign

Sprint 50 yards back up to grate

Curls x 20 with Rock

Sprint 50 yards down

Sprint 50 yards back up

Skull crushers x 20

Sprint 50 yards down

Sprint 50 yards back up

Push Press x 20

JOIN 2.0 group

Bear crawl 20 yards in upper lot

Lunge back 20 yards

REPEATO x 2

WOD 2.0

WARM-UP:
 
  • Mosey to upper lot, circle up
  • SSH x 25 (IC)
  • Cotton pickers x 15 (IC)
  • Mountain climbers x 20 (IC)
  • Air squats x 20 (IC)
THE THANG:
 
Grab a rock from the rock pile:
  • Overhead press w/ rock x 20
  • Standard two-arm curl w/ rock x 20
  • Reverse skullcrushers w/ rock x 20
  • Deep swimmer’s press w/ rock x 10
  • Alternating iso-arm curls w/ rock x 10 each arm
  • Alternating split-level pushups (one hand on ground; one on rock) x 10 each arm
  • Upright rows w/ rock x 10
  • Curls w/ rock and a 10 count on the down motion x 10
  • On your back, tricep press w/ rock x 20
  • Alternating bent-over rows & upright rows w/ rock x 10 each position
  • Bent-over curls x/ 10
  • One-arm side pushups x 20 each arm
Return your rock, join the 1.0’s for Bear crawls and lunges

MARY

Leg Ups x 20

V ups x 10

Deerticks x 15

LBCs x 20

MOLESKIN:

1. Deertick gone quail hunting and gets credit for dictating back blast to Serf Indy while driving to GA which I think has never been done before as faithful dog Spur drives truck. Indy says that we are now even for me standing him up WEDS AM.

2. Ground was frozen but did not deter.

3. Psycho T can run fast. KGB is still a spy.

4. Cujo is King but is number challenged.

5. Good to have 4 of the 5 2.0s back for a 2nd beatdown this week

6.  Lot of info sharing this morning-Rabbi taught us a lot about ascetic Jewish culture, Stroke shared some astronomy wisdom.

SATURDAY WOD IS WHEELS UP 6am THIS WEEK!!!! PLEASE MAKE NOTE!!!