Since this AO was designed for minimal running our warmup started right away as we walked to the amphitheater.
Long Stride walking
Arriving at the amphitheater we stepped right into the workout.
Dips – 20
Left foot step-up knee raises – 20
Right foot step-up knee raises – 20
Dips – 20
Moved over for some slow coupon work:
Curls (7 full, 7 lower half, 7 upper half, 7 upper half, 7 full)
Overhead press – 20
Cross arm raises – 20
Man Makèrs – 15
Returned coupons and moved to hill for some Monkey Hops (Combination of Monkey humper and long jump) from the bottom to the top on the road to the football field.
Circled up on the football field for “luck of the draw” exercises. Each pax drew from a stack of placards placed face down with exercises on them. The group got through almost all of them. May be out of order but here goes:
- Merkins (slow regular – 20, slow Diamond-20, slow wide -20, and slow Carolina Drydocks.
- Double crunch sit ups- 20.
- Round the world lunges -20.
- Squats- 30
- Freddie Mercury’s – 20.
- Crunchy Frogs -20.
- Left leading Side shuffle out 20 and back.
- Big Boy Sit Ups – 20.
- American Hammers – 30
- Right leading Side Shuffle out 20 and back.
- Lunges – 10 each leg.
- Heal Raises – 30.
- Burpees – 15
Time to Mosey back to the flag.
It was great to have @Stopwatch join us for his first time at the Woodshed. @Brady Bunch is recovering well from his surgery with minimal modifications and after pre-running a 10k. Thankful to have @Jack Bauer still recovering from his 4x4x48 last weekend. Loved his modification for heal raises being Monkey Humpers with his back side facing @ Swap. Always enjoy working with @Swap as he grunts, groans, and provides awesome mumble chatter. Makes me laugh.
Merging at the flag with War Town @Saluki was the COT leader. @Blades of Glory was 6th man welcomed to F3 just this week.
Prayers for the families struggling right now. Remember the real victory celebration tomorrow — Easter Sunday!
Thanks for joining me this morning.