Will you wash my hair?
- When
- Saturday, March 4, 2023
- AO
- Alcatraz
- Q
- Battle Bot
- PAX
- 9 Battle Bot, Gary Fike, gears, Mark Nestel, maximus, Photobomb, Senator Tressel, trucker
Slackblast:
Will you wash my hair?
DATE: 2023-03-04
AO: ao-alcatraz
Q: Battle Bot
PAX: decibelf3 Mark Nestel Senator Tressel Gears trucker Maximus photobomb, Falcon Crest
FNGs: 0
COUNT: 9
WARMUP:
SSH
Merkins
CDD
Low slow squats
THE THANG:
Today was a test of 3S2T
Speed:
Hill sprints x3
Mental toughness and stamina:
Playground
Dead hangs 1 minute
rest and repeat
Strength:
Stations: 1 minute each. 2 rounds. Beat your count of pullups on round 2
Pull-ups
Derkins
Monkey humpers
Flutters
Dips
Stamina
Physical toughness
Mental toughness
11s of burpees and lunges
mode of transport: bear crawl
Pass the kettlebell down the line as you get to the lunge side.
When the kettlebell gets to you, do your lunges with it.
when the PAX thought we were done with this nonsense, we continued with:
11 burpees
0 lunges
mode of transport: crawl bear
12 burpees
1 reverse lunge (ie -1 lunges, so we’re still doing 11s)
13 burpees
2 reverse lunges
etc
In total, there should have been 120+ burpees
MARY:
no time
ANNOUNCEMENTS:
COT:
In our fatigue, I totally forgot to do name-o-rama