Earlier this week I saw on Slack that Midoriyama needed someone to take the Q on Thursday so I said why not. I told the Slawbag I’d take it and so here we are. Now this will my second post of the day and I have done a months worth of block work already this week at Folsom. That being said I figure why stop now. I can’t all the take credit for what happened next. You see Sparky made one of his rare appearances on Tuesday ( I think he’s up to like 12 for the year) and he kicked the crap out of us with a WOD he got from the PizzaMan called Black Jack. Well I figured I’d steal some parts from it and add my own twist to it. Here’s how it went down.
The Warm Up
25 – SSH / 5 – Mike Tyson’s Now Mayor loved this so much I decided to do 4 more rounds but decided to drop the SSH by 5 each time. After that we continued to warm up the shoulders with some rounds of arm circles and crossbody / OH arm and triceps stretches.
20 to 1 Squats / 1 to 20 Merkins Each round has a total of 21 Reps between the squats and merkins. Sounds simple right well it would be but we were on a timer as well. Every 3 minutes we had to stop and do Burpees. Now we were supposed to do 3 Burpees every 3 minutes but evidently I didn’t clarify that so it ended up being 1 Burpee every 3 minutes. That’s OK I’ve got a fix for that. Once the Bat-flippers finished their rounds I had them jog the parking lot until the 6 was finished and got a lap in as well. We’ve got a little time left so The Burpee Fix will be AMRAP DORACIDES with each partner completing an AMRAP round of Block Curls, Block OH Ext., and finally Block OHP and while other partner does suicide sprints with escalating burpees at each stop.
Put the blocks up and Time.
Announcements : Beer Mile, Pushing Rocks
Prayers : Mayors shoulder, Turtle Man and family, Huckleberry and family, My family, and each other
As I said in the beginning I kinda mashed up a few different guys workouts from the past. I also threw in a little bit of my own flavor with them. I hope this put a good kind of hurting on you Evening Shade PAX. Thanks for the hard work and the much appreciated prayers and support my family and I have needed recently.