I was honored when Alexa reached out to Ghost Q at the Foundry this week. Obviously, I tend to enjoy the HEAVY style workouts. And seeing what The County and The Mutt have done to expand that style WO is so impressive. I brought the Worm Wagon loaded with Heavy Toys for all to share.
PAX-
Alexa, Leprechaun, Jewell, Peach, Dauber, Cardigan, Pelican, Backflop, Gilligan, Bulletin, Crockpot, Worm (Ghost Q)
Warm-Up-
SSI, Grass Grabbers, Kendra Newman’s
Belly Busters (Up/Downs)
12 Stations 2:15 min Intervals
Monkey Bar Hang
Battle Ropes
50# Kettle Bell Squats
35# Kettle Bell Single Arm Swings
35# Stand Single Arm Shoulder Press
Triceps extensions (Bands)
Back Rows (Bands)
20# Dumbbell Curls
15# Dumbbell Side Raises
Ruck Merkins
45# Plate Upright Rows
Jerry Can Shrugs
Team Weighted Merkins to Failure
Ab-O-Roma
COT
Early Birds Got-
WORM
F3 Louisville 