Flywheel

July 26, 2018

WHEN: 07/23/2018
QIC: Avalanche
PAX: Avalanche, Beano, Botched, Brick, FNG Coxswain, Green Acres, Harbaugh, Loonie, Malware, My Little Pony, Walt

A number of souls warmed up with an EC ruck in the early morning summer gloom, and Green Acres made a special road trip with FNG Coxswain.  Coxswain is your guy if you are out to sea with a dashed engine an only a pair of oars.  Thanks for joining, men!  Coxswain, we hope to see you more often at the eagle.  The Eagle is now averaging more than one FNG per month in 2018.  The momentum is like that of a flywheel.  The flywheel quietly and powerfully pushed us across three full cycles of pain rotations and suicides.  A great jumpstart to the week.

 

Warmup:

 

Smurf Jacks x10

Burpees x2

Seal Claps x10

Burpees x4

Windmills x10

Burpees x6

Willie Mays Hayes x10

Burpees x8

Imperial Walkers x10

Burpees x10

 

Main Course:

Part I: Partner Pain Stations (sandbags, dumbells, rucks up to 50#, KBs)

 

  1. Farmers Carry or Bucket Carry (timer)
  2. Overhead Presses
  3. Cleans
  4. KB Swings
  5. Weighted Squats

 

Part II: Cardio

 

Sprint to first light, 20 Sumo Squats

Sprint home, 20 Sumo Squats

Sprint to far light-post, 20 Sumo Squats

Sprint home, 20 Sumo Squats

 

Repeato x2—swapping out the Sumos with 20 jump lunges each leg and 20 Merkins during the final round.

 

Mary:

 

Low Country Crabs x20 IC

Russian Hammers x20 IC

Upright Freddie Mercuries x20 IC

Heels to Heaven x20

Flutter Kicks x30 IC

 

Thanks for the keys today!

Grunge has you guys next week.  SYITG

 

Avalanche