Duck and weave has weight

July 13, 2019

YHC grabbed the open Q at duck and weave for one reason … weight. It is the one Hillsborough AO with weight (logs) stashed and ready to go to each Friday morning. Wanting more options and less groans from another partner log PT day YHC put out the call on Slack for each PAX to bring a weight and they did not disappoint. We had several cinderblocks (fondly remembering our iron PAX challenge a year ago), kettlebells, the sneck, bricks, Ruck sack and a slosh pipe at YHCs disposal this humid morning. 5:30 10 PAX, perfect!

Warm up

SSH (IC) x 25
WMH (IC) x 10
Porta John Chinooks (IC) x 10
Good Mornings (IC) x 10
Finkle Swings (IC) x 10 each leg

The Thang

Bunny hop the length of the parking stucture to the ballos de negros, grapevine L back to start, grapevine R back to the ballos. Grab some bench:

Dips (IC) x10
Step ups x 10 each leg
Erkins (IC) x10

Log retrieval for the biggest log and the single person log and return them to the parking lot as all other PAX assembled the other weights to our starting point. 3 rounds, each round would have a PAX or pair move as the timer all other PAX completing AMRAP at stations rotating thru till all had been the timer.

Round 1 (pairs)
Timer: log carry to end of parking lot and back
Stations: cinder block curls, overhead press ruck sack/bricks, KB swings, bent over rows
Round 2 (solo)
Timer: farmer carry two cinderblocks to handicap spaces and return
Stations: goblet squats (kettlebell), tricep ext (kettlebell), sneck squats, arm extension with bricks, Ruck swings, block merkins, block squat thrusters, “just hold” the slosh pipe, single log curls, ?one more
Round 3 (pairs)
Timer: log carry (same as first time)
Stations: Russian hammers, plank jacks, flutters, alt shoulder taps

Mary

LBC (IC) x 20
Gas pumper (IC) x 15
Back scratchers (IC) x 10

COT

Nubbin has 3rd F opportunity tomorrow (sat 7/13) helping coworker move, check slack for details
YHC celebration of life for FIL tomorrow
Buffay has 3rd F opportunity for ongoing clean up from most recent storms that came thru and destroyed all of the trees in nearby neighborhood, hit him up on slack for details.
Nickelback took us out