The Ant Hill (Stranahan Elementary)
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Date/Time
Date(s) - 01/12/2023
5:30 am - 6:15 am
The Q:
Pixar
Location
Stranahan Elementary
Categories
Bootcamp Style Beatdown enjoying everything nature has to offer. This site offers a Playground for pull-ups, a large field full of …you guessed it…ant hills, and secret access into one of our best MetroParks.
Q- Bullock
Pax- Mayor, Mole, Mailman, Scrooge, Johnny, Sun Tzu, Bob Vance, TuPac, Mater, Smails, Thong Song, Kasem, Bullock
Welcome, no FNGs, 5 core principles
The workout
Warmup
SSH-20 SSH in cadence
Jog to end of parking lot 10 SSSSSH and 20 Pickle Pounders
Moseyed to Monkey Bars 3 Groups -Dead Hang until failure
Plank, Al Gore, One arm Plank while groups hung
Ran to other corner of school- 5 Dirty Merkins – 1 Merkin/4 Pickle Pounder, 2 Merkins/8 Pickle Pounders….5 Merkins/20 Pickle Pounders
Moseyed around school to start
Workout
End of Parking Lot
15 Merkins Ran approx. 30 yds, 15 Big Boys, Bear Crawled 15 yds, 15 Squats, Lunged 20 yards, 30 Dry Docks. Then went in reverse back to start, Reverse Lunges, 15 Squats, Crawl Bear, 15 Big Boys, Backward Run, 15 Merkins. Plank for 6 – Repeated 3 times with 30 second rest between sets.
Moseyed back to Monkey Bars – Dead Hang as long as possible, then partner Dead Hangs as long as possible, rotate for 5 minutes. Ran all the way around school. Stretched for 3 minutes.
Circled up
COT, count o Rama, name o Rama, 6 (Sun Tzu), announcements, intentions/prayer