- When: 04/17/19
- QIC: Kodak
- The PAX: Terminator, Doink, Duck (double respect), Airbags (respect), Bullwinkle, Copperhead, Bada Bing, Senator Tressel (welcome!), Flo
Impromptu team Q today. 10 PAX showed up for a beautiful morning beatdown and while we want to make sure we always have a Q, we should all be ready to lead in the gloom!
warm up:
– Limp Member (OYO)
– Mosey around the parking lot
– Michael Phelps (20 in cadence)
– Mosey around the parking lot
– Seal Jacks (20 in cadence)
– Mosey to the fence
workout:
– fence hops at the ball field with 3 sets:
– 20 Merkins / 30 SSH
– 30 Werkins / 30 Squats (low and slow)
– 20 Diamond Merkins / 20 Michael Jordan’s
– mosey to concession stand 1
– 2 sets of wall sit and balls to the wall (1 minute each)
– mosey to concession stand 2
– 3 sets of:
– 20 Dips, 20 jump ups (I dont know what they are called!), 20 Derkins
– mosey to parking lot 1
– everyone’s favorite! suicides!!
– sprint to first island 20 Freddy Mercury. Sprint back, 20 Freddy Mercury
– sprint to second island 20 mountain climbers. Sprint back, 20 mountain climbers.
– sprint to third island 20 Merkins. Sprint back, 20 Merkins.
mosey to the circle to close out with a core workout:
– Hollowman – 1 minute
– Plank – 1 minute
– superman pull – 1 minute
– V- ups (25)
– the wringer (25 and loved it!)
– Box cutters (25)
Pleasure working out with you all in the gloom!