Insights
I had the pleasure of hosting my first Q with the Nature Coast 5:30 area at The Ranch.
Special shout out to the Boneyard crew for showing up and supporting! Had a great time getting it in and I’m looking forward to the next!
Warmup
All IC:
5 Dynamic Warm ups
- Frankensteins 16
- Knee Tucks 16
- Quad Flex 16
- Gentleman’s Squat 16
- Pyramid Calf Stretch 16
WOD
Location:
- Field work
Training Exercises:
- 40 LBS Weight Ball Slams
- 40 LBS Weight Ball Squats
- 40 LBS Weight Ball Toss
- 10 Merkins
- 5 Burpees
- 10 Squats
- 5 Jump Squats
- Shuttle Runs
Description
- While being lined up, person 1 starts things off by throwing the ball for distance. Once landed, the group ran to the ball, did 10 merkins and ran back to the starting point and did 5 burpees. While the group ran, person 1 does ball slams till the 6 is in. We did this until everyone had a rep with the ball slams. Once we completed that cycle, we did the same format but switched out the exercises with 10 air squats, 5 jump squats and Weighted Ball Squats.
Notable Moments
- Special shout out to the returning PAX!
- Expressed gratitude for the gift of life.