When: 04-08-2019 Tombstone’s TOAR Day #7
Location: Heavy Metal Monday
QIC: Tombstone
The Pax: Blue Steel, Snap on, Pony Express, Stouffers, Enron, Special K, SOL, Wapner, Overbite, Big Sky, Jordash, Hush Money, Nancy Pants
Warm UP
- 25x Side Saddle Hops IC
- 20x Cotton Pickers IC
- Cotton Picker position, stretching to the left, right, and middle.
The Thang
- We’re going to run the parking lot loop approximately .20 miles with a workout stop at the end.
Set 1 = .20 mile Run. With weights Lawn Mowers 10x Left, Arm 10x Right Arm OYO
Set 2 = .20 mile Run. With weights Overhead Press 25x OYO
Set 3 = .20 mile Run. We ran this segment with our weights in hand
After completing the 3rd set all those who had finished circled back to grab the Six and completed the remaining reps together with those that were in the back. We’re all together again. Let’s do some more….
Set 4 = .20-mile Run. With weights Big Boy Sit ups 25x OYO
Set 5 = .20 mile Run. With weights Arm curls 10x Left, Arm 10x Right Arm OYO
Set 6 = .20 mile Run. We ran this segment with our weights in hand
After completing the 6th set all those who had finished circled back to grab the Six and completed the remaining reps together with those that were in the back. We’re all together again. Let’s do some more….
Set 7 = .20-mile Run. With weights American Hammers 25x OYO
Set 8 = .20-mile Run. No Weights Merkins 25x OYO
Set 9 = .20 mile Run. We ran this segment with our weights in hand
After completing the 6th set all those who had finished circled back to grab the Six again and completed the remaining reps together with those that were in the back.
- Next Exercise is the Twin Tower of Trust. Two columns 7 on each side staggered holding a weight straight out. Pax take turns Bear Crawling though columns and under daggling weights. We tried this twice. I may have not explained this well enough. I’ll work on it.
Still 10 mins left. Let’s do some Q school….
Overbite led us with Seal Claps 30x
Overbite led us with Flutter Kicks 30x
Stouffers led us with Dead lifts 30x plus one more loop run
COT
- Soft Launch of F3 Topsail will be May 11th and Hard Launch will be May 18th at Hampstead’s Kiwanis Park.
- Overbite took us out leading the prayer. Thank you to gentlemen for helping me get stronger and learning to lead the way.
