2/18/23 – Tukegee Airmen HeroWOD

AO – Lava Field

QIC – Danish

PAX – Cliff Hanger, Goon, Kikiwaka, Lumbergh, One Cent, Output


39F with some light in the sky finally!

Warm Up

SSH x 20

Forward Arm Circles x 7

Backwards Arm Circles x 7

Prone shoulder activations x 7

30 Squat routine

2 sets of 50 yard strides

The Thang

13 Man Makers


13 rounds of:

7 Merkins

19 weighted squats

42 mountain climbers (2 count)


13 Man Makers

If finished early, go back into the rounds and continue until time is up


This morning was about showing proper form on the exercises we use the most. Merkins (many different forms here with the arm base but the important fact being to keep the body straight, not dipping up or down), Squats, Core work when lying on the ground and also how to pace the warm up section of our workouts. If the exercise is to warm up you, you can be a little quicker and more vigorous but be mindful of your count and look to see if the PAX is keeping rhythm. If they are off on count and doing more, you should speed up. Stretching exercises should be slowed down (think of 3rd grade exercise and how that is a stretch). You do stretches too quickly a0 you won’t get the benefit and b) you increase the risk of strain something.

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