This was my first Q at Shipwrecked MOD as well as the last site in the region that I haven’t Q’d (except tugboat but whatever). I wanted to make sure the life preservers approved of a tough but doable MOD workout. In order to pull that off I borrow one of Todd Brodie 46 Two Ferns Q’s. Here’s what happened Warm it up Cherry Pickers Da Windmills SSH Main Event It’s all about…
3It was a nice Thursday morning at Undertow where 5 PAX who wanted to work hard showed up and got what they paid for. Quick disclaimer and off we mosey’d… I threw in some Toy Soldiers along the way to stretch out a bit. We went towards the back of the school and circled up in the spotlight for Warm-a-Rama, but I wouldn’t really call it a warm-up… Since I decided to tackle the letter…
4“I tell you, many will come from the east and the west and recline at the table with Abraham, Isaac, and Jacob in the kingdom of heaven, while the sons of the kingdom will be thrown into the outer darkness. In that place there will be weeping and gnashing of teeth.”-Matt 8:11-12 Welcome to the outer darkness of Cannonball where there was much weeping and gnashing of teeth due to my Kettlebell workout. I made…
1It was a beautiful cool morning and the light rain that was forecast held off. 16 PAX came out in total. 10 were on the regular boot camp with me and 6 life preservers were already out covering ground when I got there at 5:05. We mosied to the side parking lot for COP. 12 Imperial Walkers, 10 windmills, 12 Dancing Bears, 20 SSH, 12 Merkins and the typical Nemo-special leg stretches. We then mosied…
4Disclaimer Warmup: 101 SSH in cadence (202 total), 25 monkey humpers in cadence (100 total) Die Rolls 1 = SSH, 2 = LBC, 3 = Merkins, 4 = Monkey Humpers, 5 = BTTW, 6 = Burpees Reps for each round: 10, 20, 30, 40, 50, 60, 50, 40, 30, 20, 10 PAX take turns rolling for the group. Everyone does the reps and runs a lap. Rinse repeat till done.
1Disclaimer Warm up Roxanne by the Police SSH through the whole song Burpee every time you hear “Roxanne” Smooth Criminal by Michael Jackson Hold plank for the entire song Go to 6” hold when “OK” is said. Don’t return to normal plank until the next “OK” Get Busy by Sean Paul Monkey Humpers in a circle PAX take turns doing 5 donkey kicks When you complete your donkey kicks, switch to mountain climbers until…
1Eleanor took the mods, so I’m not sure what they did…but it was cold and they were there… so more power to them! For the HIT team, we said the disclaimer and ran straight to the track. Started right off with a full lap. Then I explained the day. We would repeat the 1st PT event from the Dark Side of the Moon GoRuck Heavy. We had 30 minutes to complete this. We did the…
1Tuesday morning… it was 21 degrees. I was going home. But Speedracer was already there. 4.5 miles of fellowship running later I felt great and I was happy Speedracer joined me. ~fin Royale
0Rain wasn’t freezing or heavy. Floss led us with a good disclaimer and a couple SSH’s, Imperial Walkers, Hillbilly Walkers and Russian Night Clubs (Wolverine can demo). Cadence was good and he counted well. I took it from there. No Murph as i said i may be doing. I feel like Pax get lazy doing them and cut reps. So i started with a Metro Mile. That is a fast mile warm up…
7Being the morning of the flag hand off for undertow and the anticipation of a few , new to the AO, pax, I decided to start off with a short mosey tour of the AO so guys could see what all Undertow has to offer. We stopped along the way for a typical warm up of : SSH, Moroccan night clubs, Randys (I cant put my arms down), Hillbilly walkers, and some LBC’s. Then we…
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