The Ant Hill (Stranahan Elementary)
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Date/Time
Date(s) - 02/20/2025
5:30 am - 6:15 am
The Q:
Scrooge
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: The Situation
PAX: Wilson, Bambi, Corba Commander, Mailman, Scrooge, Johnny, HUD
WARM-UP (5 Minutes, No Blocks)
SSH – 20 IC
Windmills – 10 IC
Imperial Walkers – 15 IC
Slow Merkins – 10 IC
Arm Circles – 15 forward / 15 backward
THE BEATDOWN (4 Rounds)
Reps per Round: 5 – 10 – 15 – 20
Move between stations carrying your block (carry method changes each round)
1. “Cinder Power” – Upper Body & Strength
Block Overhead Press
Block Deadlifts
Block Merkins (Hands on block)
Block Curls
Block Carry (Farmer’s Carry) – 40 yards
2. “Shoulder & Core Smoker”
Block Man Makers (Burpee + Row + Thruster)
Block Plank Drags (Plank position, drag block side to side)
WW3 Sit-Ups
Block Russian Twists (Each Side)
Block Carry (Rifle Carry) – 40 yards
3. “Leg & Grip Destruction”
Block Goblet Squats
Block Step-ups (If available)
Block Walking Lunges (Each leg)
Block Lt. Dans (Squat + Lunge per leg, increasing reps each round)
Block Carry (Bear Hug Carry) – 40 yards
4. “Endurance Burnout” – The Full Send
Block Front Raises
Block Rows (Each Side)
Block Aussie Burpees
Block Merkins (Feet on Block)
Block Carry (Trap Rack Carry – 40 yards) (Block rested on the traps, hands securing it in place, simulating a yoke carry.)
The Four Carries
Farmer’s Carry – Block in each hand, arms straight down.
Rifle Carry – Block held overhead, arms locked out.
Bear Hug Carry – Block held tight to chest.
Trap Rack Carry – Block rested on traps, hands securing it in place.