YHC has been checking out Ethanol for a while and was eager for this Q. It’s a great site with a tough group of regulars (where is MacGruber this week?). PAX of 11 pulled up, shared a few laughs and then we got down to business. No FNGs.
Warm-up
SSH x 20, GM x 15, Merkins x 10, Mtn Climbers x 20, Merkins x 10
The Thang
Ramp 1
Partner carry half way up, single leg merkins x 12, flapjack to the top, single leg merkins x 12 at the top. Run down stopping half way, single leg merkins x 12, run to the bottom, single leg merkins x 12
Wheelbarrow half way up, dirkins x 10, flapjack & wheelbarrow to the top, dirkins x 10, flapjack & wheelbarrow half way down, dirkins x 10, flapjack & wheelbarrow to the bottom, dirkins x 10….#longramp
bear crawl half way up, CDD x 12, bear crawl to the top, CDD x 12, run down stopping half way, CDD x 12, run to the bottom, CDD x 12
Squat hold, peoples chair…drop lower…peoples chair until all PAX arrive…. run up to ramp 2
Ramp 2
Lunge walk up (clap under leg). On YHC’s call, stop and do 5 deep lunges (4x)…. run down.
Reverse lunge walk up (clap under leg). On YHC’s call, stop and do 5 deep lunges (4x)…. #burninglegs…. Putin/leg-Sarkozy/leg until PAX arrive….run down to stariwell
Stairwell – 3 levels
Level 1 – 8-pt man maker x 5, level 2 – x 10, level 3 – x 15, back down… level 2 – x 10, level 1 – x 5….. LBC x 20 until all PAX arrive
run up to level 2
suicide (3 touches)
Jack webb up to 10
suicide
Lt Dan – squat x 1, lunge x 2…squat x 2, lunge x 4…. up to squat x 6, lunge x 12….had to cut short due to time
run back down for Mary
American Hammer x 25
High plank – 10 count, High Plank Peter Parker x 10
Chilcut – 10 count, Chilcut Peter Parker x 10
low plank – 10 count, low plank Peter Parker x 10…. #shakyarms and done
COT
Announcements – Convergence at Pullen this weekend. 6am and 6:45am starts. No other Saturday workouts. New workout starting Monday, 3/9 – Eastbound and Down. See Blue Crush or Box Jump for details. Because Whiplash is so fun, Maize and team are moving it to 90 minutes starting next week. Check it out and bring an FNG. Good luck. Q’s for Ethanol needed. Sign up.
Prayer requests – TnG’s Uncle and family. Cold Stone’s wife and family. Cherry Berry’s daughter. Beaver’s co-worker. Pray for healing, strength and peace
Beaver graciously took us out.
Skin
– I continue to be impressed by Butcher and his work ethic. That guy is as strong and committed as anyone out here.
– High life – run, run, run, run…. should rename that guy Forrest Gump. EC for the 2 mile run over and back after the workout. Nice job.
– Strong work today by the PAX. A few laughs up front and some nice fellowship afterwards. Sweat and grit in between. Great start to the day
Dingo
