OCL is a classic site.  I had not been there in a long, long time and I was fired up for my visit.  An early morning spider web-filled ruck got the blood moving, and TB, Varsity, and Billboard joined the fun for a special post full of vintage material and iconic locations.  I credit the majority of my Q to recent ideas produced by Tank, Adolphus, Sweats, and Rambler with Billboard, Varsity, and TB providing content for Mary.  Thanks, men!

 

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

 

Mosey to the playground to dial in the classics.

 

Part I: Triple Pyramids

 

1 Pull-up

1 Top Gun

1 Merkin

 

2 Pull-ups

2 Top Guns

2 Merkins

 

…all the way up to…

 

7 Pull-ups

7 Top Guns

7 Merkins

 

Jump Lunges if your done early and yes, Top Guns are brutal.

 

Part II: Sumo Squat Suicides

 

Warm-up mosey counterclockwise around the school from the pull-up bars to the south parking lot.

 

Sprint to the first island

10 Sumo Squats

Sprint back to the baseline

10 Sumo Squats

Sprint to the end

10 Sumo Squats

Sprint back to the baseline

10 Sumo Squats

 

Part III: Ladders on the BFH

 

Mosey to the iconic hill at the entrance of OCL.

 

Backwards Run to the top

7 Tuck Jumps

Run back to the bottom

1 Burpee

Backwards run to the top

6 Tuck Jumps

Run back to the bottom

2 Burpees

 

…all the way up to…

 

Backwards run to the top

1 Tuck Jump

Run back to the bottom

7 Burpees

 

Last but not least…

 

Crawl Bear all the way up the BFH.

 

Mary:

 

Low Country Crabs x10 IC

Russian Hammers x10 IC

WWIIs x20

Merkins x20

Flutter Kicks x30 IC

 

COT:

 

Prayers for TB and his family as they navigate family dynamics.

 

TCLaps to Billboard for suffering through Timber’s b-day Q at Vortex for his first post then returning two days later for some OCL

 

Go big, and thanks for the opportunity to lead at OCL!

 

SYITG

 

Avalanche