Pax: Atticus, Thunder, Scarecrow, Al Gore, Spur, Fonzie, Lights Out, Mufasa, Editor, Class Act, HHH, Tank, The Mick, Antman, Oilermaker, Coors (QIC)
16 pax completed various rucks, runs, bike rides, and WODs throughout NWIND. Here is the official Q for the day:
Warm-up
25x SSH IC
15x Windmill IC
15x IST IC
15x Arm circles in each direction
The Thang
Do 15x SSH CC in between each round of exercises. Do ten reps of each exercise.
Squats
Squats, merkins
Squats, merkins, WWIs
Squats, merkins, WWIs, Mt. climbers (4 count)
Squats, merkins, WWIs, Mt. climbers, lunges (4 count)
Squats, merkins, WWIs, Mt. climbers, lunges, burpees
Squats, merkins, WWIs, Mt. climbers, lunges, burpees, American hammers (4 count)
Squats, merkins, WWIs, Mt. climbers, lunges, burpees, American hammers, side lunges (4 count)
Squats, merkins, WWIs, Mt. climbers, lunges, burpees, American hammers, side lunges, dive bombers
Squats, merkins, WWIs, Mt. climbers, lunges, burpees, American hammers, side lunges, dive bombers, bay city scissors
Squats, merkins, WWIs, Mt. climbers, lunges, burpees, American hammers, side lunges, dive bombers
Squats, merkins, WWIs, Mt. climbers, lunges, burpees, American hammers, side lunges
Squats, merkins, WWIs, Mt. climbers, lunges, burpees, American hammers
Squats, merkins, WWIs, Mt. climbers, lunges, burpees
Squats, merkins, WWIs, Mt. climbers, lunges
Squats, merkins, WWIs, Mt. climbers
Squats, merkins, WWIs
Squats, merkins
Squats
Mary
Hold plank until time
Here’s a list of what everyone did:
Class Act went on a couple rucks for 6.7 miles and completed a custom WOD. He’s an animal!
Oilermaker is a true family man. He threw on a ruck and added a 30# 2.0 for 1.14 miles.
Spur continued his running routine with 2 more easy miles. I can’t wait to see the dividends of your hard work!
Scarecrow rode his bike for 15 miles. Maybe he’ll join Peyton for a triathlon some day!
Antman pre-ran for 3 miles and completed a modified pyramid WOD. Great work, brother!
The Mick weightlifted and went on a 2-mile ruck with 65#. He’s a stud!
Al Gore ran for 4 miles and completed a 10×10 Mike Tyson’s and horizontal body pull-ups. He’s going to need to get a license to conceal and carry those guns!
Editor ended his 39th year of life with what looked like a tough WOD and several rucks throughout the day. Way to end your year in style!
HHH ran 5 miles. Next up, a 5k race against Spur for bragging rights!
Fonzie some more ab work and leg exercises. He’s keeping his core and foundation strong!
Lights Out did a Cul-de-sac Sharknado and I’m sure he got a lot of weird looks from his neighbors. Also, post that video, dude! I’m sure PacRat could give you pointers on form!
Tank went on a 4-mile morning ruck. Well done, sir!
Mufasa did the pyramid WOD and joined Editor for some ruck miles in the evening. He made the most of the beautiful day!
Atticus and Thunder rucked 3 miles and then modified Barricade’s WOD from yesterday. Atticus followed that up with another ruck later on. Good work!
Coors rucked a couple times for 5.7 miles and completed the pyramid WOD.
Way to go, guys! Let’s keep up this momentum!
Leave a Reply
You must be logged in to post a comment.