Beautiful 50 degrees in Allentown this morning. The Gloom was not so Gloomy especially when Wilson showed up with Mr. Brady. (Castaway reference)
DISCLAIMER – free, open to all men, rotational lead, outdoors, end with CoT, modified as needed. Accept with Aye!
WARMARAMA – mosey around tree of life loop to playground and back to shovel flag. Circle up for IC -SSH, Imperial Walkers, Abe Vagoda, Daiser Pickers, Goodmornings, Merkin Plank Twists and take another mosey lap.
Part 1 – Four Cones Box Drills – around the outside of cones, shuffle left, high knees, Broad Jump, Nur, Shuffle right.
Part 2 – Spartan OCR: Carry # 9 – Workout
Line up along one side of cones. Each pax at station. 10 minute AMRAP, keep rotating stations when you feel like your can’t do any more. Switch on 4 laps around the outside of the 20ft x 20ft box carrying 55lb dumbbells.
- 1. Heavy farmers carry (left) –
- 2. Heavy farmers carry (right)
- 3. Walking lunges
- 4. Bear crawl
- 5. Crab Walk
Part 3 – Progressively Worse 1 Man Maker with 20lb dumbbell, 3 Medicine Ball Sit-ups, and 10 second hold.
- Man Makers (25/15)
- Sit-ups (x3)
- Dead Hang (x10)
Next set, was 3 man makers, 6 sit-ups, and 20 second hold. That’s about all the time we had. Mosey bag to the flag for finish. Mr. Brady and YHC tossed the Wilson (25lb) medicine ball back and fourth only dropping him on his head a couple of time.
CoT – prayers for Sunny, Chase, and Barry’s Family. Praise for Mr. Brady’s Mother In Law.