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Date/Time
Date(s) - 04/11/2024
5:30 am - 6:15 am
Site Q - Hannibal
Location
The Wall
Categories
Boot camp style workout. On the River. Amazing way to watch the sun come up and start the day with sweat pouring over your rejuvenated soul. Some ramps, lots of steps, a little concrete, a little grass, all the fixens for beautifully scripted beatdown!
Best Parking is on Cherry Street. **Please be considerate when you park on the side streets, keep the Mumblechatter at a minimum out of respect for the residents.**
4/11/24
AO: The Wall
Workout: Blast Off
PAX:
Phat Thor
Binford
Hannibal
Oil Change
Mission, Principles and Disclaimer given
This was a straight up Clydesdale morning. 4 big guys throwing their weight around.
Started with the typical Warm up:
Chainbreaker
SSH
Potato pickers
The Thang:
Start at the bottom with 13 Aussie Merkins. Then run up to the cone and do 13 reps of the round’s exercise. Run back down and repeat. Each round you only run up to the next closest cone. Kind of like a countdown. There is a lot of running with a few
Cone 10: Squrls
Cone 9: Squat Thrusts
Cone 8: BBS(wet ones) – up button: WW3’s
Cone 7: Bonnie Blairs
Cone 6: Lt. Dans
Cone 5: No Cheat Merkins
Cone 4: Squat Thrust
Cone 3: Bear Squats
Cone 2: Smurph Jacks
Cone 1: American Hammers
Total up button: compound the levels. So add each level to the next one. OR use a block with everything
Ended with the NOR/COT/LDP3
Prayers for Astro and family, students’ last few weeks of school