June 14th, 2015 By Hipbone

5 Pax rolled out for a hot and humid Sherpa training beatdown

Warm Up

Mosey around parking lot – butt kickers, high knees, high skip

Mosey to Health Center parking lot

• Plank Jacks x 20 IC
• Storm Troopers x 15 IC
• Arm Circles
• Walk Outs x 10

Mosey to Mall for a warm up lap with stations

• Dips x 20
• Wall Jump Burpees x 5
• Mason Twist x 15 IIC
• Crunchy Frogs x 1
• Wall Chair with alternating single leg

Mosey to Hospital Parking Deck

The Thang

Grab a 35 lb concrete block for Sherpa Duty

Hike Stairwll (63 steps/4 floors)

• At Top – (5) Weighted Squats & 10 Mt. Climbers IC
• At Bottom – (5) block curls & 10 SSH IC
• Rinse & Repeat x 5

In Parking lot – Grab a second block

• 30 yard Farmer’s Carry down, 10 Merkins, Farmer’s Carry Back

Hitch-Hiker Back to Mary (Q was kind and gave PAX a ride in back of Pickup Truck)

Mary

• Jack Knife x 10 IC
• New 4-position “Yoga Plank) x 8
• Air Chair Reaches x 20
• In & Outs – 60 seconds

Moleskin

Great effort by PAX this am as humidity was Enemy #1. My last WOD before I leave with Boy Scouts to head to New Mexico for a 12-day, 80 plus backpacking trip so Block carrys up the steps was real world for me! Excellent F2 with all PAX at Starbucks afterwards. See you guys in July….Carry On!

Aye, Hipbone

Concord

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