Disclaimer: Q not a professional, feel free to modify up or down as needed
Warm-up (at Fair & Rectory): Side straddle hop (IC); Through the tunnel (IC)
The Thang
- Mosey to Fair & Chesnut: 25 squats, 25 Freddie Mercuries, 25 calf raises (all OYO)
- Merkin Mile: run one mile while stopping five times during run to do 20 merkins at each stop
- Go to park for Bearmuda Triangle: 3 cones approximately 35 feet apart; at first cone do one burpee then bear crawl to next cone, do 2 burpees then bear crawl to next cone, do 3 burpees then bear back to first cone. Rinse and repeat. Very little chatter but boatloads of sweat.
- Go to tennis court, do Elevens (hand release merkins and Lt. Dans)
- 6 Minutes of Mary (25 each)
- Crunches
- Mountain climbers
- Flutterkicks (4-count)
- Boxcutters
- American hammers
- Rosalita
Still had a few minutes left and Q ran out of stuff so called Dealer’s Choice for last few exercises (can’t recall what they were; Q was out of gas by this point).
Mosey to start for COT & water