That’s right – the Tuesday tweet said no running at Ball Bearings on Wednesday. That spurred 10 (and a half) pax to arrive at 515a for an Extra Credit 5k up to Five Points and back. Once we arrived back at the start point, there were another 15 pax assembled, giving us a total of 26. Strong, Brothers! After a failed count-off, we moseyed to the big field for the Thang:
Warm-up Circle – 20x of SSH, Good Mornings, Mountain Climbers, ‘Mericans (Std), WindMills
First Set – Legs – 20x of Prisoner Squats, Alternating Lunges, Pistol Squats, Frog Squats, Jump-lunges
Second Set – Hamburger Hill – Jacob’s ladder to 7 – Bear Crawl up, Crab Walk down the hill. Burpees at the top
Third Set – The Wall – At the House of Cats,
- 20x Balls-to-the-Wall, walk the hands to elveated Plank (x10), Walk back up to Balls-to-the-Wall (x20)
- 20x People’s Chair, 10x with your hands in the air
- 20x Balls-to-the World (inverted)
- 20x People’s Chair, 10x with your hands in the air
Fourth Set – Push-o-Rama
- 2x ‘Mericans (Std)
- 4x Wide grip Mericans
- 6x Diamond Mericans
- 8x Crucifix Mericans
- 10x CDD
- 11x Standard
- 9x CDD
- 7x Crucifix
- 7x (act) Diamond
- 3x Wide Grip
- 1x Standard
Fifth Set – Mary
- 40x LBC
- 20x Low-slow Flutter
- 5-count around the Circle – 6in leg hold
- 10x Hammer
