Tag: Marshal

The Hill

A Marshall 40

Weather: 44 degrees and clear skies.

PAX:

  • FNG – Noah – Welcome!
  • Brickyard
  • IM
  • Woodchuck
  • Marshall – Happy Birthday
  • Samsonite
  • Cornwallis
  • Logger

Disclaimer:

  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.

Warmup:

  • 30 – SSH
  • 10 – Deadlift w/fly
  • 10 – Kick w/twist
  • 10 – Abe Vigoda
  • 30 – Up & Out Jacks
  • 10 – Week Pickers

Thang:

Mosey

  • 40 – Narrow to wide squat
  • 40 – Bridge
  • 40 – LBC
  • 20 – Mericans

Mosey

  • Up 40 Down 40 Steps
  • 40 – Dips
  • Up 40 Down 40 Steps
  • 20 – Decline Merican (up one step every 5)

Mosey

  • Wall Sit (dropped down lower twice
  • 40 – KB Swings

Mosey

  • 40 – Overhead Clap
  • 40 – Moroccan Night Club
  • 40 – Cherry Pickers

Mary

  • 20 – American Hammer
  • 20 – Csit Flutter Kick
  • 20 – LBC
  • 20 – Crunchy Frogs
  • 20 – WWII Situps

Moleskin:

40 on a 4 count is a lot, it sounds like a lot and when you do it, it feels like even more. Mubblechatter on the amount of SSH in warmup – but no complaints about being cold so Q thinks it was appropriate. Q had to modify because of voters – he has some negative work in pull ups and rows coming up. Thanks men!

The Hill

BlackCat Favorites

Weather 34 and clear

PAX:

Zamboni
Logger
Cornwallis
Marshal
Jason Swan FNG
Wapner QIC

Disclaimer

Warmup:

SSHs IC x20 (or 22)
Shoulder pretzels IC x20
Abe Vigodas IC x10
Grass pickers IC x15
Squats IC x15

Thang:

Mosey to north parking lot
ATM
Mosey lap
Leg blasters
Mosey lap
Crowd pleaser pyramid
Mosey lap
Motivator from 7

Mosey to lower parking lot

Suicides

3 line suicides with exercises between:

Merkins IC
Squats IC
Seal jacks IC
Mountain climbers IC
Canoe
Lunges OYO
LBCs IC
Imperial walkers IC
Al Gore
Pickle pounders IC
Monkey humpers IC
American hammers IC
SSHs IC
Plank jacks IC
Plank

Mosey to flag

Mary:

Laney Lu Plank Merk

COR, COT, NOR

Moleskin:

Q took a few reps to get the count going – not sure whether to blame it on 0420 wake up call or the cold. Didn’t take long to warm things up. Everyone had fun with some of BlackCat’s favorites. Suicides ran a little long so Mary had to be cut short. Good to have FNG Jason Swan with us – some discussion of Billy Madison or Dumb and Dumber nickname possibilities.

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