Author: Tom Brooks (Page 4 of 4)

I decided to do something a little different than I had seen so far. We went with a Crossfit style AMRAP for 2 rounds. Each station had a different challenge for everyone.

Warm Up:

Don Quixotes IC

Gravel Pickers IC

Mosey to the Tennis Court.

The Thang:

First round was 1:00 work/0:30 rest.

Second round was 0:30 work/ 0:10 rest.

Jump Rope

Perkins??(Merkin with a 20 lb. sand bag pull across after each one.)

Hollow Logs

Turkish Get Ups with 10-50lb weight

Ab Rollouts

Mountain Climbers

Big Boys with 20lb sand bag

Ranger Merkins

Werkins

Side Lunges

LBCs with 20lb sand bag

Flutter Kicks

Squat Press with 10-50lb weight

Touch Downs(Side step touch the ground, then back to center)

Lunges with 50lb sand bag

Dead Lifts with 75lb sand bag

Planks

Rope Slams

Prayer Requests: Spackles Grandmother, Sarlacc, Big Pappy’s family, All Pax

Announcements: SnowBird Men’s Retreat, JJ5K

We had 15 HIMs for my first Q and these men pushed the Rock!

Warmup:

• 11 SSH IC
• 11 Don Quizote
• Mosie to the Ampitheater
• 20 Big Boys
• 10 Burpees
• 30 sec Wall sit
• Mosie to the Tennis Courts

The Thang:

Holyfield’s: 4x

1. Sprint 40 yards
2. Sprint backwards 40 yards
3. Do 10 frog jumps (be explosive!)
4. Do 10 push-ups
5. Bear crawl (like Spiderman) 40 yards
6. Bear crawl backwards 40 yards
7. Sideways run right 40 yards
8. Sideways run left 40 yards
9. Do 10 frog jumps
10. Explosive skipping (knee up as high as possible) forward 40 yards
11. Explosive skipping (same as above) backward 40 yards

Circle Up Calls:

10 Double burpee  called by Round Up

10 quad merkins  called by Wichita 

20 ranger merkins called by Wirenut

Cherry pickers called by Sarlacc ( I had to reign him in at the second round so we could another exercise in)

50 LBCs called by Stogie

Prayer Requests:

Stogie, Turtle man, Wire Nut, Big Pappy, Sister Act

These men help push me to be better each week. We enjoyed the first Q and I am looking forward to the next one.

Ozark Out!