Heavy Shiiiii
- When
- Saturday, August 22
- AO
- The Fort
- Q
- Deep Dish
- PAX
- 15 Deep Dish, Boogie Down, Carlos Valdez, Casey Kasem, Clickbait, Cohiba, darkhelmet, Dear Abby, Dojo, Oolong, seanwalshpt, Short Sale, Super, Suplex, Sweet Baby Ray
WARMUP: lap around the park. Stopped for some merkins, SSH and squats
THE THANG:
PAX cycled through 8 stations
1: 2x50 KB carry
2: 20 sandbag burpees 60lb
3: 20 hand release merkins, 20 squats, 20 big boys
4: 150lb ball carry
5: 20 devils presses. 2x50lb dumbbells
6: 15 ball over shoulder. 100lb
7: sandbag throw out and back. 40lb
8: sled pull out and back. 90lb
While PAX waited for the stations, we worked through a board of pain.
100 SSH
90 mountain climbers
80 squats
70 dry docks
60 shoulder taps
50 lbc
40 flutter kicks
30 American hammers
20 jump lunges
10 burpees
With final 10ish minutes, PAX played a game. Divide into 2 teams with a “home base”. Try to get as much weight into your home base by stealing from oppo team. Must do 5 burpees before stealing weight.
MARY: a bit
ANNOUNCEMENTS:
COT: