The extra steamy gloom and lack of breeze on Wednesday at The Foundry made for an aura that screamed “let’s get this over with.” Handful of regulars trickled in along with a kotter from Beans…t-claps! Nothing too crazy in store, just a mix of old and new stuff. Here’s what we did:
Disclaimer and mosey to the practice track for the pre-thang COP:
SSH x20
Abe Vigoda x20
Inchworm (stationary) x20
Goofballs x20
Bear Crawl approx 20yds, Crawl Bear back
Crab Walk forward 20yds, Crab Walk backwards
Next up, Mosey to The Foundry for a few rounds:
Pull Ups AMRAP
Freddie Mercs AMRAP
Body Rows AMRAP
Groiners x15 (Timer)
Hanging Knee Ups AMRAP
Lunges AMRAP
Rinse and repeat
Meander to the museum steps for a little something pulled from the F3 exercise database:
Stairway to Seven – (start with 1 Burpee at bottom, 1 incline push-up on first step, run to top, 1 squat on top step, then run back down. Repeat 7 times up increasing reps of each exercise by 1 each time, so you finish with 7 burpees, 7 incline push-ups, run to top, 7 squats at top). The PAX dug deep on these and there was plenty of sweat puddles blotched the concrete in front of the museum. We capped off our time there with some Mary consisting of: LBCx25, Wife Pleasers x15, Penguins x15. YHC intended to throw some dips in the mix but dropped the ball.
The PAX then got into line formation for a Scout Run (cousin to Indian Run) back to base.
COT included a few of us feeling the wrath of a nearby colony of fire ants. T-claps to Walleye for leading the prayer while YHC did a round of foot slappers.
Always a great way to start the day.
Tool
