AO: Traveling AO – Woodson HS
QIC: @Nano
The PAX: @Pop Fly, @Monk, @Zeus, @Hightower
WarmUp: SSH, windmills, Arm Circles, WMH, Merkins
The Thang:
After the brief warmup, the PAX grabbed their cinder block and headed over to the base of the Woodson HS stadium stairs; its about 50 to the top.
Exercise 1: Cinder block Burpee to the first isle (about 18 stairs). This included an over head CB press.
Exercise 2: Progression up the stairs:
- Start with 5 CB arm curls
- Carry CB up 5 steps and leave the CB, run down 5 steps,
- Right Leg Hops to CB, run down
- Left Leg Hops to CB, run down
- Both Leg Hops to CB, pick up block, 5 CB rows
- Carry CB up 5 steps and leave the CB, run down (now 10 steps),
- Repeat until first isle
- Carry CB all the way down.
- Rinse and repeat two more times.
Exercise 3: #11s
- Start with 10 merkins at the bottom
- Run up and do 1 air squat
- Repeat with 9 and 2, 8 and 7, until 1 and 10.
Mary: On the benches along the first isle the PAX spread out for a series of:
- Flutter kicks
- Dips
- Bench Sit ups
- Bench “in and outs”
- Slow Merkins
- More Dips
COT: The top of the bleachers is a long way up, but taking it one step at a time eventually gets you to the top. We pushed ourselves today and need to carry that forward throughout the day as we proceed with purpose and overcome obstacles by breaking them into manageable tasks.
-No the cinder block doesn’t have an elbow, that’s @Zeus!
F3 The Capital 