The Ant Hill (Stranahan Elementary)
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Date/Time
Date(s) - 02/11/2021
5:30 am - 6:15 am
The Q:
Irish Springs
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 = Tupac
PAX = Sipe, Mole, Ticket, Johnny, Beaker, Ollie, Chum, Irish Spring, Poodle
Warmup
102 4 count Side Straddle Hops
Station 1
20 Merkins, 25 Plank Jack Shoulder taps, 30 Squats, Suicides
Lunge to station 2
Station 2
5 Absolutions, 10 Lt Dans, 15 Klinger kicks 2 is one
Backward lunge to station 3
Station 3
5 Burpies, 10 Lunges per leg, 15 Imperial Walkers
Lunge to station 4
Station 4
20 Side straddle Hops, 25 American Hammer 2 is one, 30 Little Baby Crunches
Jog to station 1
Repeato till time, with a rest in between to move cars for salt truck.
COR, NOR, know the 6, Announcements, too many to mention, and COT
Q (VQ): Brian “Chum” Lambert
PAX = Minnie, Klinger, Rubble, Tupac, Bambi, Bullock, Jeter, Mole, Kasem, Hamster, Brute, Colonel, Smails, Nails, Mailman, Trinity, Poodle, Irish Springs, Danica, Beaker, Tidwell, Dory, Johnny, Chum
Warmup: Side straddle hops, Windmills, Block overhead carries for distance
Using a block or equivalent:
Swings x 20
OHP x 18
Curls x 16
Klinger Kicks (block overhead) x 14 (2 is 1)
Upright Row x 12
Incline Merkins (feet on block) x 10
American Hammers (feet off ground, with block) x 8 (2 is 1)
Sumo Deadlift with jump x 6
Man Makers x 4
Thrusters x 2
• Once finished with the thrusters, run 1 lap around Stranahan, drop off the Swings, and begin with OHP
• Once finished with the thrusters, run 1 lap around Stranahan, drop off the OHP, and begin with Curls
• Repeat this sequence AMRAP
COR, NOR, know the 6 (Bullock), announcements, prayer intentions, closing prayer/COT