Location: Birds Nest
Date: 2022-11-17
Weather: A blistering 28 with a calming wind. Just cool enough to make you want to do a workout.
Q: Quick Match
PAX: 5 – Quick Match, Sour Mash, Manchild, Bootlegger, Doc Holiday
Warm-O-Rama
Arm circles forward and reverse, side straddle hops, Michael Phelps, Grass Grabbers (IC), and runners stretch both legs.
Tha Thang
20 minute AMRAP individually
0-5 minutes- 5 Burpees, 10 alternating squat kicks, 15 pickle pounders.
5-10 minutes- 5 big boy sit-ups, 10 Bonnie Blair’s (hard way), 15 monkey humpers.
10-15 minutes- 5 Jungle boy squats, 10 V-ups, 15 Merkins.
15-20 minutes- 5 walkouts with a merkin at the end of each walkout, 10 lateral bounds, 15 Superman snow angels.
At the end of each 5 minute AMRAP, the timer would stop and the PAX as a team did the following.
Minute 5- Team jog (300 meters) will holding a battle rope with one hand above the head. Halfway through the jog the battle rope was switched to the other hand above the head.
Minute 10- one PAX did murder bunnies approximately 60 feet while the other PAX bear crawled beside the murder bunny PAX. After the 60 feet, the PAX would switch off the coupon so that each PAX had a chance to do murder bunnies while the remainder continued to bear crawl.
Minute 15- Each PAX held onto the battle rope and conducted 25 overhead battle rope squats, 25 battle rope arm raises to shoulder height, and 25 battle rope bent over rows.
Minute 20- Team jog 300 meters
Ending right on time for a COT.
End in COT