
Hushpuppy Spoke In A Wheel
AO: Jericho
When: 2025-01-31
QIC: Hushpuppy
PAX (8): Ditch Witch, F3 Benny, Hushpuppy, Napalm, Shrinko, Tsunami, UMass-Todd Doherty, Whiz
Preamble:
Time to break down some walls at Jericho.Warm-O-Rama:
big, long warmup run around Midway and then middle parking lot - gotta get those legs warmed upThe Thang:
- mosey back to flag, pick up coupons & run to 50 yd line of football field for warm-o-rama
- WITH COUPON:
- Weedpickers
- good mornings
- Nancy Kerrigans standing on your coupon (or your dumbbells, Tsunami)
- WITH COUPON:
- NEXT EXERCISE: 4 Corners / Spoke in the wheel
- 4 corners exercises: BBSU, Burpees, American Hammers, Squats
- Instructions for PAX:
- Travel to corners in order, perform 10 reps in the corner, then back to the middle and perform 3 reps with your coupon, proceed to next corner, air chair for the 6 after your circuit
- NEXT EXERCISE: Colt 32s
- w/coupon: 8x curls, overhead press, skull crushers & bent over rows
- Back to 4 Corners / Spoke in the wheel
- Same exercises in the same corners, but raise your reps in the corners to 15 and back to the middle for 5
- Colt 40s
- w/coupon: 10x curls, overhead press, skull crushers & bent over rows
- Back to 4 Corners / Spoke in the wheel with a twist
- PAX remained in the circle and performed 10 reps w/coupon of all corner exercises
- Then , PAX set out for 20 reps in each corner
- mosey back to the flag