For this inaugural Woodmont Grove Shield Lock beatdown, the PAX kept it simple. Lots of burpees, and lots of core.
A loop around the Grove circus maximus, which is about a tenth of a mile in length. 10 SSH, 10 weed pickers, 10 Imperial Walkers. Another mosey job around the loop, and we commence.
4 sets of exercises, in increments of 10/20/30/40 rep count series. After each set, take a loop. After the final set, take a trip down the hill and back up. The exercises were:
Effectively one hundred reps of each. Upon return from the run back up the hill, the PAX conducted a mercan relay around the Grove maximus, each taking up a position around the circle, plank, and mercans AMRAP until relieved by the first sprinter, who then assumes mercans, while the other gets up and sprints to the third, until we all fill our positions. Shoulders were burning here.
5 minute of Mary:
BBSU — 20 full count
Box cutters — 20
Dying cockroach — 10
J-Lo — 15
Prayers for Legionnaire’s family, and prayers for peace over distress and anxiety during this time.
Naked Man Moleskin:
The PAX missed you Wham-O, come join us when you are ready.