If it hurts – blame Backdraft

1.0 WOD

– Mosey to the Steam Plant – SSH x 30 IC
– Mosey to East Side for Mall
– Mosey to West Side of Mall
– Mosey to South side of Mall
– Mosey to North Side of Mall
– Mosey to base of Hill of Gloom

o Lt. Dan’s – This is a 1:4 ratio of Air Squats to Lunge Walk
o 1 squat:4 lunges up to 5 squats:20 lunges
o Wall Jump Burpees x 12
o Merk Burps – Burpee with 1 Merking, Burpee with 2 Merkins…..
o Ladder – 1 to 5, 5 to 1, 1 to 5 with 15 second recovery between sets
o Broad Jump Burpees x 12
o Freddie Merks x 10 IC
o Hill Sprints x3
o Freddie Merks x 10 IC
o Dips…3 sets (12, 11, 10)

– Mosey towards OA, Stop at Bridge Guardrail (smell the Honeysuckle)

– Mosey to Mary

2.0 WOD
Warm up -mosey around parking lot

Side straddle hop x25
IST x25
Plank jacks x20
Cotton pickets x

The thing- grab a sandbag and head.
To picnic shelter.

Plank for one minute.
10 Bent over upright rows in cadence with sandbag.
10 curls in cadence.

Mosey to hill behind A SEC.
Bear crawl up hills and walk down.
Bear crawl up hills second time and Crabwalk down.

Mosey back to shelter.

Plank for one minute.
10 military presses with sandbag in cadence.
15 skull crushers OYO.

Mosey to hill Bear crawl up hills and walk down.
Bear crawl up hills second time and Crabwalk down.

Mosey to shelter.

Plank for one minute.
10 squat thrust(can’t remember name)
10 shoulder shrug with picnic benches.

Mosey to hill Bear crawl up hills and walk down.
Bear crawl up hills second time and Crabwalk down.

Plank for one minute.
Photon sandbag slide. Remaining in plank position and with sand bag, slide sandbag from left to right with right hand. Then repeat with left hand to left side. x5
10 shoulder shrug with picnic benches.

Mosey to hill Bear crawl up hills and walk down.
Bear crawl up hills second time and Crabwalk down.
Add fiddler crab walk to the left on 5 count, and back to the right on 5 count.

Mosey to Mary.

Mary

– 1.0s did plank and reverse plank while awaiting 2.0s
– Box Cutters x 10 IC
– Superman Row 5×5
– Reverse Crunches x 15
– Mt. Climbers x 15 IC

Moleskin

– After being taunted by Backdraft via texting thread, I put what I thought would be a strong leg
workout on paper. Lt. Dan’s create instant rubber legs. Q had no energy today and basically
gassed himself (hate it when that happens). PAX knocked out bulk of the WOD in less time than
planned so had to improvise a bit. Great effort by our 1.0 small group!
– T-claps for Smith n Wesson losing a job…and finding a better one within 3 days…God is Good
– Always a pleasure

Aye, Hipbone