• When: 2018-07-03
  • QIC: Neon
  • The PAX: Cornwallis, Snookie, Bolt, Sacajawea, Hope Solo, May Plant, Skipper, Stats


Back Friendly Post 4th Workout 

Back Friendly Post 4th Workout  

Weather:  75 degrees, warm and humid 

 Q started with several disclaimers beyond the normal “I am not a professional” that everyone does.  Additional disclaimers included a bad back for the Q; therefore, not burpees, man makers, or kettle bells would be called today.  Hope to be a back friendly workout.  The other disclaimer involved duplicating the number of reps from Tuesday’s pre 4th workout.  The Q provided water this time which helped dampen the mumble chatter. 

Warmup 

SSH x 17 IC
Merkins x 17 OYO
LBAC x 17 IC then reverse
Overhead Clap x 17 IC
LBC x 17 OYO 

The Thang 

Mosey backwards to corner of Rectory Square and  Lyttleton St 

Merkins x 17
SSH x 76
Mountain Climbers x 17 

Indian Run to Jewish Synagogue  

Merkins x 17
Plank Jacks x 76
LBC x 17 

Indian Run to corner of Fair and Laurens 

Merkins x 17
SSH x 76
Oblique Crunch x 17 each leg 

 Indian Run to Baptist Church on Mill St 

Merkins x 17
Plank Jacks x 76
LBC x 17 

Mosey to bottom of the hill at Chestnut 

Merkins x 17
SSH x 76 

Backwards halfway up hill then forward to the top 

High plank, right arm up, high plank, left arm up, high plank 

High plank, right arm behind back, 2 Apollo Creeds, high plank, left arm behind back, 2 Apollo Creeds 

Mosey to the center of the park and grab a block 

Blocks 

Overhead presses x 17
Curls x 17
Bench press x 17 

Rinse and repeat 

Rinse and repeat 

Mosey to tennis courts 

Suicides x 8 

Mosey to flag for COT