OG and the 300!

by Opera Ghost, posted in Backblast

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Location: Gridlock
Date: 02/23/2019
Time: 07:00a – 8:00a
Weather: 44 Degrees and Wet/Rainy

Q: OG
PAX: 12 – OG, Linc, Duggar, Zebra, Roadtrip, Radio, Barney Fife, Sous Vide, Count Chocula, Yanni, Triceratops, Kisses

I contemplated on this workout for awhile. I have decided to up the intensity but want to always make sure I supply modifications for those wanting to still work hard. Some have injuries or still working on getting back in shape. I want them to be challenging for all levels but not exclude anyone. I prayed on this one and feel this is a step in that direction. YHC would like to THANK all the brothers for embracing the suck together and supporting the workout. PER USUAL, all men gave their all and that is all I want to see. I love seeing my brothers progress physically, mentally, spiritually!

Warmup

  • SSH
  • Hillbillies
  • Abe Vigodas
  • Grass Grabbers
  • Michael Phelps
  • Shoulder Stretches 
  • Downward Dog/Cobra

Bataan Death March from AO Start to big hill by pond. Two lines (6 each). Man at back does burpee and two lunges … runs to front.

Main Thang

THE 300

Teams of Two at top of hill. P1 does exercise (see below) and P2 runs down hill, bear crawls back up. Flapjack!

  • 100 – Herkins
  • 100 – Jump Squats
  • 100 – AmHams

Return to 2 (two) lines. Mosey back halfway to start and stop at field below football field. Q pulled out the F3 Workout Deck.

Rules were as follows:

  • Pull a Card for the Exercise
  • Reps = Number on Card + 10, Royals 25, Aces 100
  1. Freddie Mercury – 25
  2. Smurf Jack – 25
  3. Backward Run – 50 yds
  4. Oblique Crunch – 15/side
  5. Wide Arm Merkin – 16
  6. Sprint – 50 yds
  7. Diamond Merkin – 25
  8. Lunge Walk – 50 yds
  9. Backward Lunge – 18
  10. Ranger Merkin – 19
  11. Squat – 25
  12. Herkin – 15
  13. Wojo Squat – 13
  14. Incline Merkin – 20
  15. Shoulder Tap – 25
  16. Burpee – 12
  17. Arm Circle – 100
  18. Sprint – 50 yds
  19. High Knee – 19
  20. WWII Situp – 12
  21. Monkey Hummer – 25

Go back to two lines. Indian Runs back to AO Start.

MARY

  1. We ended with a 3 Minute Plank of varying types called out by YHC.
  2. AmHams
  3. Flutter Kicks

CoT