5/30 Agony BB with Alexa

stronger

“Alexa, what did you do at the Agony last week?”

Ok! Here’s what happened:

These HIM’s were ready to work: Abacus, Pew Pew, Wildflower, Airplane, Porkchop, Mama’s Boy, Fungi, Amelia, Little Jerry (R), McAfee, Gremlin, Crock Pot, FNG x3 (GOAAAALLLLL, Pelican, Backflop), Alexa (QIC)

The weather was comfortable and dry.

An introduction and disclaimer were given. Because the Q is such a nice guy and wanted everyone to get better, we had a Slaughter Start to get warm and start the improvement process.

The COP workouts were: SSH’s, Imperial Kickers, Kendra Newmans, Grass Grabbers, Downward Dog/Stretches. Then there was a short mosey around the campus to the front of the playground, where the weinke was explained.

We’ll do a replica of a workout that Nino led a few weeks ago at St. Pat’s. It’s a blend of a ladder and a suicide. We’ll start at the playground with 5x pull-ups. Then run to each station in sequential order. After doing the listed workout, you’ll head back to the playground by alternating between bear crawls and moseys to each station (only do the workout at each station once). After getting back to the playground, do 5 pullups and head to the next station.

Station 1 – 10 Hand Release Merkins [mosey to playground]

Station 2 – 20 Mac Tar Jai’s [bear crawl to station 1]

Station 3 – 20 Mountain Climbers [mosey to station 2]

Station 4 – 20 Jump Lunges (per leg) [bear crawl to station 3]

Station 5 – 50 Burpees [mosey to station 4]

Station 6 – 20 Jump Lunges (per leg) [bear crawl to station 5]

Station 7 – 20 Mountain Climbers [mosey to station 6]

Station 8 – 20 Mac Tar Jai’s [bear crawl to station 7]

Station 9 – 10 Hand Release Merkins [mosey to station 8]

Station 10 – 10 Windshield Wipers [bear crawl to station 9]

We worked all the way up to 6:15, so no time for Mary. Circle up. Count off. Name-o-rama. 3x FNG’s (welcome Pelican, GOOALLLLLL, and Backflop). Announcements (Scavenger Ruck and St. Als Picnic Booth Sponsorship). Time to get close. Intentions. Our Father.

“Alexa, STOP!”

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