The Longest Yard V2 – Impromptu Boondocks Friday WOD

Posted on Posted in Backblasts
  • When: 7/2/2021
  • QIC: Pink Panther
  • The PAX: Doink, Pink Panther, Hooker

Warmup

  • SSH
  • Leg Swings
  • Big Arm Circles
  • Peter Parker Stretch
  • Hamstring Stretch
  • Quad Stretch
  • Tricep Stretch

Part 1

Traveling circuit with 8 stations.

25 Minute AMRAP

  1. 10 Clean and Jerks
  2. 20 Curls
  3. 20 Bent Over Rows
  4. 10 No Surrenders
  5. 20 Hernias (V-up with coupon)
  6. 20 Overhead Squats
  7. 20 Good Mornings
  8. 20 Lunge to Press

Shoulder carry back to station 1. Repeat

Part 2

American Hammer Hot Potato. Pax got into a line close together in American Hammer position. Pax pass coupon from one end to the other. We did 15 passes

Part 3

Dora:

  • 100 American Hammers
  • 200 Merkins
  • 300 LBC’s

Closout:

  • Countorama
  • Nameorama
  • Prayer requests
  • Prayer
  • Message: 2 Timothy 4:7 “I have fought the good fight, I have finished the race, I have kept the faith.” Make conscious choices today which will allow you to say this when its your time to leave this planet.
  • Pledge

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