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Date/Time
Date(s) - 04/18/2024
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.**
BB for THE ROCK at the wall on 4/18/24
PAX:
Oil Change
Photon
Isosceles
Hannibal
Geppetto
Spaulding
Coconut (Q)
Intro–mission, core principles and LDP3 (group part 3-organization)
Warm-o-rama
Motivator
THANG
three phase EMOM
Phase one static hold
Phase 2 reps
Phase 3 run
11 rounds with a pause in between.
Curls (hold cindy with arms at 90°, then curls)
Hammers (Hold center of American Hammer pose with Cindy, then hammers)
Rows (hold cindy up, then bent over rows)
Imperial Squat Walker (Hold squat, then the walkers, no cindy)
Swings (hold squat with cindy then cindy-swings)
Thrusters (hold squat with cindy at chin, then squat thrusters)
Break
Jump squats (hold squat, then jump squats, no cindy)
Egyptian Merkins (you had to be there)
Superman (hold up, then pulse, no cindy)
Uhaul (hold cindy straight out from chest, then 4-ct out-in, up down)
Speed Skater (hold left lunge, hold right lunge, then speed skaters)
Finish with a run up and down the stairs.
COT-Spaulding 6
Fun times at the wall. Each man needs a rock to lean on, and each man will sometimes find himself in the role of rock for someone else. All the more reason to get right.