AO: The Ronin

When: 01/15/2022

PAX:

Number of Pax: 6

Pax Names: Panhandle, Pitchfork, Subzero, Tenderloin, The Count, Turtlehead,

Number of FNGS: 0

FNG Names:

QIC: Pitchfork


Good stuff today from the Ronin PAX. Shoutout to Tenderloin for crushing this entire workout with a 20lb weight vest on. No time filling today (read: no running).

We suffered, we won, we Ronin’d.

Short Warm-o-Rama

4 “Cones” in a straight line at varying distances. Card with exercises and method of travel listed at each cone. Rinse and repeat for 25 minutes.

Station 1

  • 10 Bonnie Blairs
  • 10 Merkins
  • 20 SSH
  • Bear Crawl to 2

Station 2

  • 10 Bonnie Blairs
  • 10 Dry Docks
  • 20 SSH
  • Backwards Run to 3

Station 3

  • 10 Bonnie Blairs
  • 10 Ranger Merkins
  • 20 SSH
  • Crawl Bear to 4

Station 4

  • 10 Bonnie Blairs
  • 10 Burpees
  • 20 SSH
  • Sprint to 1

Mary/Footwork Ladder

PAX rotate through a cadenced Mary exercise while one PAX at a time runs through the speed ladder, sprints out 40 yards, sprints back, and finishes at the ladder.

Repeat of Cone stations with the reverse on the cards for 20 minutes:

Station 1

  • 10 Squats
  • 10 Monkey Humpers
  • 20 Mountain Climbers
  • Bear Crawl to 2

Station 2

  • 10 Squats
  • 10 Star Jumps
  • 20 Mountain Climbers
  • Backwards Run to 3

Station 3

  • 10 Squats
  • 10 Merkins
  • 20 Mountain Climbers
  • Crawl Bear to 4

Station 4

  • 10 Squats
  • 10 Burpees
  • 20 Mountain Burpees
  • Sprint to 1

Mary/Footwork Ladder

PAX rotate through a cadenced Mary exercise while one PAX at a time runs through the speed ladder, sprints out 40 yards, sprints back, and finishes at the ladder.

 

One round of Flutter kicks at the flag.

 

Prayers for Panhandle’s cousin.

Great stuff today. First Q in over a year and half.

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