Cinders and Corners
AO: The Wreck
When: 2024-12-06
QIC: Gutterball
PAX (13): aflac, Blackout, Blue, Bobber, Catheter, Florida Man (Brett Gilmore), Juul, Matt Shields-Norm, Skyline, Sleeper, Spray, Twist
Preamble:
Mosey through the park around near the rec center and back to the flagWarm-O-Rama:
- Plank on the block/slide plank each side
- Mount climbers on the block
- Hillbillies
- Michael Phelp
- Arm Circles
Partner A - Farmer Carry
Partner B - 10 lunges then run to catch-up
The Thang:
Corner 1 (complete 3 times)
- 30 second plank on the block / 15 Mercans
- 30 second squat hold with the block / 15 squats
- 30 second curl hold with the block / 15 curls
Partner A Farmer carries to the side line
Partner B - Bear crawls
Corner 2 (complete 3 times)
- 15 big boys
- 15 kettlebell (blocky) swings
- 30 sec overhead hold / 10 should press
Partner A - lunge to the 50 then run backwards
Partner B - farmer carry
Corner 3 (complete 3 times)
- 30 second row hold / 15 rows
- 30 leg flutters
- 15 deadlifts
Partner A Farmer carries to the side line
Partner B - Bear crawl
Corner 4 (complete 3 times)
- 10 blockees
- 30 second sumo squat hold / 15 squats
- 15 skull crushers
Partner A - lunge to the 50 then run backwards
Partner B - farmer corner
Return to the flag