- Workout Date - 11/30/2015
- Q In Charge - Look Out Below
- The PAX - Third Base, Ponch, Macho Man, Whisper, Bambi, Thumper, Cocoon, Soccer Mom, Look Out Below
- AO -
3 PAX arrived at 0430 for a pre-TOT ruck and sandbag beatdown WOD – lunges, bear crawls with ruck and pulling sandbags up and down a football field. Awesome work by Third Base and Thumper.
9 PAX endured a pretty terrible cinder block escalator with a jacob’s ladder thrown in for good measure at the end.
Warm Up:
SSH – IC X 20
Hillbillies – IC X 20
the Thang:
Mosey to pick up the blocks and head over to Simpsonville FBC parking lot. PAX were instructed on the escalator.
10 blurpees (burpees with cinderblock aka Manmakers) – take a lap around the parking lot
10 blurpees, 20 curls – take a lap
10 blurpees, 20 curls, 30 decline merkins (feet on block) – take a lap
10 blurpees, 20 curls, 30 decline merkins (feet on block), 40 squats – take a lap
10 blurpees, 20 curls, 30 decline merkins (feet on block), 40 squats, 50 american hammers – take a lap
We had a few extra minutes, so I threw in a Jacob’s Ladder up to 7 with burpees. Start at one end of the parking lot, run to the other and do 1 burpee. Do this up to 7.
We tucked the blocks back in headed back to the flag. Only 4 minutes left so we did Jack the ripper – 4 LBCs and 1 big boy sit up, 8 LBCs and 2 big boy sit ups, 12 LBCs and 3 big boy sit ups, etc up to 28 LBCs and 7 big boy sit ups.
COT/BOM
Announcements and Prayers – continued prayers for Walker Phillips and family, F3 Christmas Party on Dec. 12 (get your money to Padre), keep looking at the weekly email for all announcements and upcoming events.
SYITG
Look Out Below