Champions Do Extra

3/20/18

6 for a little Extra today’s The Hill!

Q: Cornwallis

Pax: Zamboni, Logger, Woodchuck, DC, PVC

Warm-o-Rama

Carried our cinderblock to capstone porch

Mosey around to parking lot

SSH x 20

Toy Soldier x 10

Cotton picker x 11

Windmill x 11

Thang:

Champions ladder

5 (+1 because champions do extra) Burpees

10 (+1) Skull Crusher with block

15 (+1) Mason Twist w/ block

20 (+1) Overhead Pulls laying down with block

25 (+1) Dips on block

30 (+1) Shoulder Press with block

35 (+1) curls with block

40 (+1) Merkins on the block

45 (+1) sit ups using block

50 (+1) Bent over rows with block

55 (+1) Swing’s with block

60 (+1) Squats with block

60 (+1) Squats with block

55 (+1) Swing’s with block

50 (+1) Bent over rows with block

45 (+1) sit ups w/o block

40 (+1) Merkins on the block

35 (+1) curls with block

30 (+1) Shoulder Press with block

25 (+1) Dips on block

20 (+1) Overhead Pulls laying down with block

15 (+1) Mason Twist w/ block

10 (+1) Skull Crusher with block

5 (+1) Burpees

4 Ranger Push-ups

Recover Recover!

Moleskin:

-DC (I think) noticed Logger was clean shaven. We learned that he was in “Hollywood” (San Diego really) and was in a commercial that he directed and played a part in. Way to go brother!

-PVC was the 2nd or 3rd person at the workout with 5 minutes to spare! Way to go brother! You are becoming a HIM! Prayers for your job and boss relationship!

– great job today Men! You worked really hard! I tried to set a high bar and you all crushed it!

-when I wrote this workout I was hoping it would be long enough. Turns out we finished with 3 minutes to spare since we started at 0530 and didn’t wait for Zamboni who came in hot because he couldn’t find his gloves.

-F3 Indianapolis 1 year this Sat! 0700 Sahm Park with breakfast after. Invite everyone!!!

AYE!

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