7-7-7 with Cinders
AO: Black Water
When: 2024-02-19
QIC: Pinkman
PAX (7): Baskins, Longshanks, Olaf, Pinkman, Schneider, Shroot, Soul Glo
Preamble:
First Q of the year at Black Water for YHC. I wanted to bring something a little different and it’s been a while since we broke out the cinders so a call to action was made.Warm-O-Rama:
Short mosey to get the blood flowing on this brisk morning looped back to main parking lot to circle up.
SSH x 15
Toy Soldiers x 15
Moroccan night clubs x 15
Weed Pickers x 15
The Thang:
Today’s beat down was inspired by Michael Easter’s Burn the Ships workout but modified for cinders.
The idea is 7 exercices-7 reps-7 rounds
- Deadlifts x 7
- Thrusters x 7
- Walking Lunge x 7(a)
- Swings x 7
- Bent over rows x 7
- Jump over Burpees x7
- Suitcase carry x 70 steps
Most PAX finished up all 7 rounds and we headed to the flag for a few minutes of Mary.