13 for Blocks & Running at Tower of Terror

  • Workout Date - 05/08/2017
  • Q In Charge - Cocoon
  • The PAX - Soccer Mom, Third Base, Benign, Mint Julip, Sammy, Thumper, Road Trip, Church Lady, Whisper, Urban, Hedges, ACA, Cocoon
  • AO -

Conditions: 46 F, clear

Warm up:

  • SSH X 25
  • IW X 25
  • Windmills X 20
  • Large Arm Circles 10x, reverse 10x
  • Small Arm Circles 10x, reverse 10x
  • Mosey to block pile, then to the Church parking lot for the main event:

ROUND 1:

  • SQUAT with BLOCK X 20 – Goblet or Shoulder
  • MERKIN – RIGHT HAND ON BLOCK X 10
  •                LEFT HAND ON BLOCK X 10
  • ROW – RIGHT ARM X 10
  •           LEFT ARM X 10
  • After each partner has 2 rounds, plank up & then group flutter kicks

ROUND 2:

  • CURLS FOR THE GIRLS X 20
  • TRICEP EXTENSION X 20
  • REVERSE LUNGE – BLOCK ON RIGHT SHOULDER X 10
  •                         BLOCK ON LEFT SHOULDER X 10
  • After each partner has 2 rounds, plank up & then group flutter kicks

ROUND 3:

  • OVERHEAD PRESS X 20
  • KETTLEBELL SWINGS X 20
  • SQUATS with BLOCKS X 20 – Goblet or Shoulder
  • After each partner has 2 rounds, plank up & then group flutter kicks

ROUND 4:

  • DERKINS X 20
  • AMERICAN HAMMERS with BLOCK X 20 – single count
  • CURLS X 20
  • 1 round each group due to time, return blocks

mosey back to the flag for Mary & cool down:

  • Freddie Krueger, 1BBSU:4 Freddie Mercurcy, up to 6:24
  • Flutters 20x
  • Stir the Soup for about a minute

Announcements:

Prayer Requests:

 

Leave a Reply