The Woodshed Backblast: An Irish Flapjack

AO : The Woodshed | Friday, October 12, 2018 |0530-0615 | Balmy 38 degrees F

Pax: No Doze, Wait Time, Baby Grand, Ponzi, Folsom, Lowman, Roll Bar, The Plague, Truss, Tater Tot, Placebo

QiC: Placebo

What a morning for a beat down….damp, dark, chilly.  As I came around the corner and the Woodshed approached I thought I saw a Curd, or maybe Curds himself.  No way he was gracing us with his presence!  But it was not meant to be.  A perfectly formed fog illusion of Curds blew away like a fart in the wind. Not a reason for us get down, time for a true beat down.

The Warm-A-Rama

  • SSH X 20 IC
  • Sun Gods X15 IC
  • Cherry Pickers X 15 IC
  • Shoulder Taps X 20 IC
  • Makhtar N’Diayes X 10 IC
  • Suzanne Sommers X 10 IC
  • x 10 IC

The Thang: Flapjack

Pair into groups of 2

Rotation #1: 6 sets (30 total burpees)

  • Partner #1: 5 Burpees
  • Partner #2: Big Boy Situps

Rotation #2: 6 sets (120 Squats)

  • Partner #1: 20 Squats
  • Partner #2: Makhtar N’Diayes

Rotation #3: 6 sets (120 Monkey Humpers)

  • Partner #1: 20 Monkey Humpers
  • Partner #2: Merkins

Rotation #4: 6 sets (120 total Lunges)

  • Partner #1: 10 Lunges each leg
  • Partner #2: LBCs

We nearly finished but called Omaha at the end of rotation 4.  From there we finished with 1 set of Death by Burpees (could be the foundation of a full brutal beatdown…..potentially very soon)

Death by  Burpees X 1 Rotation

  • 5 Burpees
  • 10 Squats
  • 4 Burpess
  • 10 Merkins
  • 3 Burpees
  • 10 Jack Squats
  • 2 Burpees
  • 10 Suzanne Sommers
  • 1 Burpee

6MOM

  • Freddie Mercurys x 20 IC
  • Gas Pumpers x 15 IC
  • Ankle Taps x 15 IC
  • American Hammer x 30 IC

 

COT

Placebo referenced Mr. Rodgers and his drive to help others (watch Wont You Be My Neighbor).  We took time to think for a minute about someone who has impacted you in a positive way.  PAX encouraged to take time to do this daily.

  • Dufresne VQ Saturday, Oct. 13th!
  • Wheels for Jakson: Still time to donate. Reach out to Rollbar
  • Folsom: Prayers for family friends who are going through loss of mother.
  • Q School (part 1) Dec. 1@ First Friends Meeting; 2100 W Friendly Ave. 0500-0630; BE THERE!

The Plague led out the group in prayer

 

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