Cinder work

AO: Gladiator

When: 2024-08-01

QIC: Brownie

PAX (19): B-Lock-A, Bo Knows, Butterknife, Chanel, Cheneral, Darkside, defcon2, DREAMER, Dutch Oven, Hitchcock, Laces, Macbeth, Postal, Scratch-Off, Spandex, Speedo, Yokel, Zohan

Preamble:

It'd been a while since I'd led a cinder workout, so I decided to cook up some stuff for my August beatdown to help the PAX get prepared for Ironpax next month. Had some classic hip hop picked out for us (Tribe Called Quest), no newbies, so we got to work.

Warm-O-Rama:

Quick mosey with our cinders towards the front windy hill before stopping near the bottom of the hill for the following:
  • 10 SSHs
  • 10 weedpickers
  • 10 Moroccan night clubs
  • 10 copperhead squats
  • WGS
Pick up your cinders and let's go to the zebra crossing for further instruction

The Thang:

10 rounds of the following:
  • Bottom of the hill:
    • 10 cinder rows
    • 10 kettle swings
  • Mosey to the top of the hill w/o the cinder
  • Top of the hill:
    • Rotating squat jumps - one squat jump, rotate 90 degrees for the next one until you've done 4 and completed the circle
    • Start with 1 set of 4 and increase to 10 (total of 40 squat jumps on the last set)
  • Mosey back to the bottom
Grab our cinders and mosey back towards the flag, but before the Pax got their hopes too high that the workout was over. However, if anyone knows me, they know I don't like any more than 1 minute of merry, so... Stopped on the asphalt and everyone on their 6 for 5 alpha count grip, rip, and rolls w/ a mercan on each side. Flutter kicks for the 6 and then the final mosey back to the flag. Burpees until time.

COT:

All those connected with school (teachers, admin, students, etc) as summer ends and that all begins to restart Craig family

Naked-Man Moleskin:

Appreciate the opportunity to lead and be a part of this group. Thanks to all for putting up a strong effort today.

Leave a Comment