21 PAX met in the gloom for the ME with 6 PAX getting their legs warm with some 5k EC action. YHC wanted to drum up a classic HOP beatdown that incorporated the steel while hitting all the major areas. So….we did just that. Let’s get to work!
Warmup:
- SSH IC x20
- Willie Mays Hayes IC x10
- Good mornings IC x10
- AC IC x 20, both directions
- Peter Parkers IC x10
- Slow Merkins IC x10
- Parker Peters IC x10
The Thang – The Chipper
- Mosey around the church to the steel pile
- Mosey to the bottom of the main parking lot for directions
- Chipper: each PAX will finish all reps before completing the round – when you hit fatigue, drop steel and travel up the hill and back down – pick up steel and continue until all reps are done.
- Round 1: OH Press
- OH Press x100
- If steel drops, run to third island, run back down
- Round 2: Curls
- Curls x100
- If steel drops, backwards run to third island, run back down
- Round 3: Front squat (or whatever weighted squat you want)
- Front squat x100
- If steel drops, run to third island, run back down
- Round 3: Front raise
- Front raise x50
- If steel drops, backwards run to third island, run back down
- Round 4: Thrusters
- Thrusters x50
- If steel drops, run to third island, run back down
- Round 5: Finale
- OH Press x20, Curls x20, Front squat x20, Front raise x20, Thrusters x20
- If steel drops, run to third island, run back down
At each round, most PAX completed 2 laps up and down the hill in order to complete the full reps, with some needing 3 laps. 500 reps of steel! Great push by all!
Mary
Flutter Kicks IC x40
Announcements: None.
COT: Get on the Q sheet!! Now. Stop reading this and go put your name on a Q sheet at some AO that you post regularly. It doesn’t matter if it’s 3 months from now. Get on there. These are peer-led workouts and the leading is one of the best parts of F3. If you haven’t Q’d before, DM me and I’d be happy to co-Q with you at any time. I know many others who will do the same. Y’all are awesome. Thanks!
SYITG
OPEC