Location: Gridlock
Date: 2024-09-05
Weather: Wish they could all be as good as this one.
Q: Muck
PAX: 10 – Bettis, The Whale, Steve-O, Muck, Flu Shot, Circle K, Cowbell, Baby Driver, Hoser, Ollie
Warm-O-Rama
– Michael Phelps
– Willie Mays Hayes (switch)
– Quad pulls (OYO)
– Twisty Magoos
– Air guitars (switch)
Tha Thang
Format:
Complete the workout for time
Equipment:
400 meter parking lot loop
Coupon is needed for this workout
EMOM timer set for 1 minute
The Thang:
Kalsu – 100 thrusters
Start the 1-minute EMOM timer
Perform 5 burpees
As soon as you finish the burpees, start doing thrusters.
When the timer goes off, do 5 burpees
Keep repeating this until you finish 100 thrusters.
After 100 thrusters, run 400 meters
Reverse Kalsu – 100 burpees
Start your 100 burpees as soon as you get back. Every time the EMOM timer sounds, do 5 Thrusters. Perform burpees in between until you get to 100 burpees.
Workout ends after your 100 burpees.
Record your total time
Modifications
Thrusters:
– 100 goblet squats, 100 air squats, other squat variation
– 50 of a squat and 50 OH press
Burpees:
Flying Squirrels, Merkins
Also participating was HGTV (DR) and Fifty Shades (not listed in Slack yet).
Great job with Week 0 pax! Be sure to enter your time here: https://f3greenwood.org/ipc-submit-score
End in COT