Eastbound and Down

by | Feb 11, 2020 | The Brickworks | 0 comments | 1 TClap

YHC had the PAX circle up promptly at 0515 and gave the disclaimer.  Informed everyone that today would be Burt Reynolds birthday and that it was National Make a Friend Day, so in honor of that we’d be Eastbound and Down and would be partnered up with a friend for the entire workout.

Warmup

  • 10 Good Mornings IC
  • 25 SSHs IC
  • 10 Merkins IC
  • 10 Plank Jacks IC
  • 1 lap around the F3ing Loop

The Thang

  • Partnered up at the sidewalk near the bath house.  Partner 1 did AMRAP KB curls while Partner 2 sprinted to tree in middle of field, dropped for 10 merkins, and returned.  Partners switched out exercises.  Once Partner 1 returned, both partners did KB leap frogs to next Crepe Myrtle. There are 5 Crepe Myrtles along the field, so we 6 rounds of AMRAP KB Curls.
  • We continued east to the sidewalk for the Estuarium.  YHC instructed PAX that we’d stay partnered up and similar routine to what we just did.  This time, Partner 1 performing AMRAP Tricep Extensions while Partner 2 sprinted to Gaylord’s Ledge for 5 pull-ups (or 10 burpees for modification).  Once Partner 1 returned, both partners KB lunge walked 2 parking spaces in the eastbound direction.  3 rounds for each Partner.
  • KB lunge walked to end of parking spaces.
  • Partner 1 doing 10 step ups on wall at historical house with overhead KB extensions.  Partner 2 was on the other side of the street performing 20 clean lifts.  Bear crawl with KB to other side of street when done to perform what other partner was doing.  Rinse and Repeat 3 times.
  • Partner 1 doing 20 KB dips on wall while Partner 2 doing 20 Goblet Squats on other side of street.  KB Lunge Walk to other side.  Rinse and Repeat twice.
  • Suitcase carried KBs back to AO.

Mary

  • PAX circled up facing outward.  In American Hammer position, group passed KBs around the circle until each PAX had his KB back.
  • Since that didn’t go quite as YHC had imagined, instructed PAX to stay on their six.  10 KB American Hammers IC.
  • Staying on our six, performed 6-inches with KB overhead at same elevation as feet.  Held for 5 count IC.  Took 5 seconds off and then rinse and repeated 2 more times.

CoT

  • Countarama
  • Namearama
  • Praise & Prayers Concerns
  • YHC closed us out in prayer.

Good work today men.  Thanks for the opportunity to Q again.

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