Back-Blast 9.20.18: Whine Man’s Hill One Year of Memories

AO: Wyman Woods Park

QIC: Grovetucky

PAX: Mariah, Hack, Specimen, Teach

One year ago tomorrow F3 Columbus launched its third AO at Wyman Woods Park. YHC thought back on a year worth of weekly Thursday workouts and chose some of my favorite exercises that have been either introduced at Whine Man’s Hill or been a common staple. I probably could create several workouts based on my Whine Man’s experience, but here is what we did today:

Quick disclaimer at 0530, then mosey around through the playground to the turnaround to meet Teach for COP:

SSH x 30 IC

Windmills x 15 IC

Cotton Pickers x 15 IC

Sun Gods x 15 forward and backwards IC

Rash stretch

Downward Dog to Cobra several times

Then we grabbed the Bertha’s and mosied to the street corner for the THANG:

Lt Dan’s as a group ascending to 10 reps

Then divide into groups for a circuit of 3 exercises:

#1: carry the Bertha’s up the sidewalk to the fire station and back down

#2: At the playground retaining wall, Walking Derkins with feet on the retaining wall going up the wall (to the right), Duck Walk down and back and then Walking Derkins going down the wall (to the left), repeat until the Bertha group is finished

#3: run backwards up the sledding hill and forwards down, then do 5 burpees. Repeat until relieved by the Derkin group

Then retrieve the Bertha’s and bring them back to the turnaround for a set of Outlaws x 10 IC each direction

Return with Bertha’s to the shovel flag. Name-o-rama, COT, BOM as we gave praise for the great weather and prayed for Bo as he travels to help Hurricane Florence victims. Thanks to Mariah for bringing the Bertha’s! Thank you for the push this morning men!

AYE!!

GT

 

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