• Post Type: Backblast
  • When: 01/09/2020
  • AO: The Goat
  • QIC: Sister Act
  • FNG's:
  • PAX: SpiderMan, Dirt, Pillager, Dr Seuss, Island, Virus

7 men at The Goat this morning to put in some work.  No FNGs today, so time to get to it!

Warmup:  SSH 20(ic)

Gravel Pickers 10(ic)

 

The Thang:

Short mosey around the corner to the main road in front of the Masonic lodge.  First exercise here is the Hero WOD called “DEE”.

DEE

4 Rounds

40  Squats

30 Hand Release Merkins

20 Burpees

400 Meter Run

We used 8th Ave to complete the 4 rounds of this.  Start at the corner, perform exercises, then run to church.  Perform second round of exercises in parking lot in front of the church, then run back down.  3rd round of exercises, then back up. Finally the 4th round of exercises, and back to bottom.  Good work on this one men, way to keep pushing.  HR Merkins  straight into Burpees is no joke!

Next is a short mosey to the Gazebo area.  The first exercise took longer than expected, but we still had a little time for some more work. Here 5 exercises are called.  Perform the exercises, then run a lap.

5 Burpees (Pull-ups were initially called, but I was told we are not allowed to do them at the gazebo anymore, so more Burpees were called)

10 Diamond Merkins

15 Big Boys

20 Jump Lunges

25 Peter Parker’s

Run a lap

We were able to complete 3 rounds of this before we ran out of time.  Nice work men. Mosey back to the flag.  Time!

Announcements

Nameorama

Prayer Request

 

Appreciate the opportunity to lead today.  This one had me smoked early on, but everyone was working hard which encouraged me to keep pushing.  Awesome group of pax this morning.  Thanks men!

Sister Act