Date: 2024-09-05
AO: ao-the-bluff
Q: Audit
PAX: CareBear, Mac (Brandon), Wheelie, Blip, Dovetail, Wax On FNGs: None
COUNT: 7
Disclaimer:
I am not a fitness professional, these are all suggestions. Push yourself but know your limits and don’t hurt yourself. I’ll be doing the same today.
5 core principles: Open to all men, free to all men, led in a rotating fashion, always held outdoors, ends with a circle of trust.
Smurf Day! Smurfs are little but mighty and unfortunately always on the run from Gargamel so we performed little bit mighty exercises with a good amount of running in between.
Warm Up:
Good mornings
Squnges
Hillbillies
Arm Circles
Michael Phelps
Smurfjacks
Copperhead merkins
Smerkins (short merkins or prisoner merkins)
Smurfavators 4-1 – 2 pax threatened to walk out but decided against it because smurfs don’t quit! Mosey to stop sign
The Thang:
Differential 11s – 2 exercises totaling 11 reps with a distance to travel in between (approx 60 yards) After second exercise also perform the difference in reps for a third exercise. Exercises: smerkins/Smurf jacks/smerkins Reps: 1 / 10 / 9
2/9/7
3/8/5
4/7/3
6/5/1
Etc..
Dovetail did an extra credit round – EC Smurf
Drop set smurfees – start in Smurf Jack then down into a burpee followed by a Smurf Jack at the top.
Drop sets starting with 10 reps down to 1 with travel in between (approx 60 yards). 55 smurfees in total. Dovetail again decided to be EC Smurf and do an extra round
Mary:
Big boy Smurf Ups – big boy sit up then stop half way on the way down (smurfs are small!) back to top and then all the way down for 1 rep. Qty 10
Finished with Smurf jacks – Qty 20 IC.
Announcements:
2nd F lunch this Friday. 11 at Rudy’s
9/11 challenge still open if you want to join
Hands of Hope night at Calvary – still availability to join. Friday 9/6 from 7-930
COT:
Wax On for his commitment to a cross fit event – he will do anything once!
Capsized and his back – also for all of us to heal and know how to rejuvenate our bodies
Tags: ao-the-bluff, CareBear, Mac (Brandon), Wheelie, Blip, Dovetail, Wax On