Q: Diablo
PAX: (10) Meter Maid, Holy Roller, Pelican, Peach, Back Flop, Fructose, Bubblewrap, Dauber, Honey Do (FNG), Diablo
Intro: It had been too long since my last trip to the County. I’ve marveled from afar at what these HIMs have built there. Moving heavy stuff is my sweet spot, so when offered the opportunity to Q a heavy out there, I jumped. Here’s what we did.
To Get The Blood Flowing:
- SSHs 25 IC
- Groiners 10 IC
- SSHs 20 IC (double timed)
The Movements:
- Manmakers 60 lb sandbag
- Kettle bell swing 30 lb
- Merkins 30 lb ruck on
- Squats 30 lb ruck on
- Halos 25 lb plate
- Curls 25 lb dumbbells
- Arnold Presses 20 lb dumbbells
- Shrugs 50 lb dumbbells
PAX partnered up. P1 did 10 reps of each movement (except manmakers which were sets of 5), while P2 “rested” by doing SSHs, Plank Jacks, or Mountain Climbers. Switch, rinse & repeat, for 3 sets each. Each group hit each station once.
The Close:
After that, each PAX grabbed either a ruck, the sandbag, or a weight to perform AMRAP weighted Merkins. At exhaustion, the weight was removed for a superset of AMRAP Merkins. To the extent the PAX weren’t spent before the Merkin close, they were then. TClaps to Holy Roller for putting on a show with the weighted Merkins, to Fructose for pushing past leg pain to finish strong, and for FNG Honey Do for not looking like an FNG at all!
COT
PAX circled up at the flag for NOR, announcements, intentions, and to welcome FNG Honey Do (Nathan Gilley). We thanked the Sky Q for the gifts we’ve been given, and asked for the protection of our troops who are currently in harm’s way.
As always, thank you for the opportunity to be a part of THIS.
Diablo
F3 Louisville 