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