Today kicked off the first ever co-Q month for Paradise and Beano teased about a beans and nachos menu on slack yesterday for this morning to celebrate his birthday.
5 PAX showed up for EC led by YHC which consisted of 5 stations. The timer was the tires:
- Flip tire 5 times and farmer’s carry back to start
- 60# Sandbag over the shoulder
- 40# Sandbag toss
- 30# Ruck roller
- Burpees
Warm-Up
- 39 SSH
- 10 Good mornings
- 10 Willie Mays Hayes
- 10 Imperial walkers
- 10 Slow merkins
The Thang
YHC led the first half of the ME. We traveled around the parking lot going halfway doing an exercise and finishing with an exercise until YHC said stop.
- Sprint ending with merkins
- Bear crawl ending with WWIIs
- Traveling burpees to the cinder block pile
- Side plank with Nolan Ryan cinder block drag ending with squats
- Farmer’s carry ending with overhead press
- Overhead carry ending with curls
Halfway through, Beano took over. We paired up and one partner hopped halfway down the parking lot for height and then back for distance. The other partner did the following:
- Holding a cinderblock in each hand, 13 low hops in place
- Holding a cinderblock in right hand only, 13 low hops in place
- Holding a cinderblock in left hand only, 13 low hops in place
Repeato until partner returned. Then switch.
Next, we moseyed over to Beanos car where he had more cinder blocks and other toys (weights, kettle bells, etc).
Using the same partners, one partner farmer’s carried two toys up the stairs while the other partner did merkinsand switch. Then repeato two more rounds while partner did squats and jump squats for round 3.
Finally we took toys to the grass and one partner layed belly down on the ground and dragged the toys towards them from out in front of their head. They scooted back and dragged again. Partner 2 was doing LBCs. Switch and repeato.
Mary
- Snow angels
- Pretty sure we did something else, but I can’t remember. Beano?
COT
Beano took us out- enjoy being out here with you fine men as always. Happy Birthday Beano!