Back to the Basics

QIC: Steam Engine

Date: 12/08/2018

PAX: Prosciutto, Picasso, Mr. Clean, Free Candy

AO: Landfill

Conditions: A cold and rainy 41 degrees


Disclaimer: I am not a professional, you are here on your own freewill, if you get hurt we will help you to your car, push yourself this AM but modify if you need to.

Flag Penalty: Burpee OYO 10x

COP:

SSH IC 10x

Imperial Walker IC 10x

Alternating Toe Touches IC 10x

Windmill IC 10x

Cotton Pickers IC 10x

Little Baby Arm Circles (LBAC) IC 10x

LBAC Reverse IC 10x

Chinook IC 10x

Chinook Reverse IC 10x

Macaroon Night Club IC 10x

Burpee OYO 10x

The Thang: Find a Dwayne Johnson if you do not have a ruck

Push Press IC 10x

Curl IC 10x

Reverse Curl IC 10x

Bent Over Row IC 10x (All about form so we took it nice and slow. Made sure we could pinch a penny between our shoulder blades.)

Front Raise IC 10x

Tricep Pull IC 10x

Squat IC 10x

Upright Row IC 10x

Bench Press IC 10x

Burpee OYO 10x

Strap on your ruck or if you have a Dwayne carry him down to the middle parking lot

Burpee OYO 10x

Infinity Plank:

Alternating Shoulder Taps IC 10x

Annie (Right Hand) IC 10x

Annie (Left Hand) IC 10x

Plank Jack IC 10x

Merkins OYO 10x

Shoulders were screaming so had to pause the Infinity for a quick 10 count

Plank March IC 10x

Mountain Climbers IC 10x

Peter Parker IC 10x

Parker Peter IC 10x

Merkin OYO 10x

Burpee OYO 10x

Mosey back to the Pavilion

Burpee OYO 10x

LBC IC 10x

RBC IC 10x

Flutter Kicks IC 10x

Freddy Mercury IC 10x

Pretzel IC 10x

Get your weight (somewhere during our mosey Dwayne grew up and became Rookensteinbergfränkenwitz)

Push Press IC 10x

Curl IC 10x

Reverse Curl IC 10x

Bent Over Row IC 10x

Front Raise IC 10x

Tricep Pull IC 10x

Squat IC 10x

Upright Row IC 10x

Bench Press IC 10x

American Hammer IC 10x

Hello Dolly IC 10x

Rosalita IC 10x

Dying Cockroach IC 10x

Push Press IC 10x

Curl IC 10x

Reverse Curl IC 10x

Bent Over Row IC 10x

Front Raise IC 10x

Tricep Pull IC 10x

Squat IC 10x

Upright Row IC 10x

Bench Press IC 10x

American Hammer IC 10x

Asheville Abs IC 10x

Still had 60 seconds left after Asheville Abs so you had to improvise

Plank (hold for 60 seconds)

Time


Count-o-rama

Name-o-rama

WOD: Seeing as the Irish are heading to the College Football Playoffs what better way to end the beat down than reminding the HIM to “Play Like A Champion Today.” To sum it up sometimes conditions aren’t ideal and you might not be having the best day/week/year or whatever but that doesn’t mean to give up. All you can ever do is show up and give it your best.


Moleskin

Mr. Clean grabbed a HUGE Dwayne and earned the nickname of Rookensteinbergfränkenwitz.

Also found out that Ruck rhymes with everything.

During Bent Over Rows some of us had flashbacks to The Count’s Perfect Form Ted Talk.

Picasso’s zipper on his Ruck broke so Ruck’s are not indestructible.

Attempted to get more people to call Fissure Almond Joy. We will see if it work.