Wheel of misfortunate souls

Preamble:

Reached deep into the F3 files to find this oldie but goodie.  Iron pax throwback day at the Meathouse.  Prepare yourselves for the “wheel of misfortune”

Warm-O-Rama:

Grab coupons and fireman carry to the stage for warm ups.  Drop coupons and completed 15 SSH, 10x Moroccan night clubs, windmill, weed picker,  copper head squats,  hillbillies

The Thang:

Mosey lap around the green to the memorial,  20 step up’s alpha, 20 dips

Continued mosey to the hobbit hill.  On hobbit hill.  Complete all new “triple squats” in an ascending  ladder. 1 rep, 2 reps, 3 reps, up to 5 reps.  Moving down the hill to the sidewalk and back up to the hill top to complete each round of reps

now for the main course-

placed 6 cones in a big circle 25 yards apart  with a cone in the middle.

Complete exercises at each cone,  returning to the center of the wheel for a 5 thruster tax between each cone.

5 thrusters tax after each cone.  

Cone 1 – 10 decline merkins

Cone 2 – 10 jump over burpee

Cone 3 – 10 weighted squat

Cone 4 – curls 

Cone 5 – 10 high pulls – wrist crossed

Cone 6 – 10 Kettle bells swings

 Completed 2.5 rounds.

COT:

Ready mix quad Aug 11

Naked-Man Moleskin:

Also love to lead this group.  Great work everyone