This morning’s Q rolled in just in time to provide an Old School downPAINment on the 22 pax who arrived to burn off the long weekend. Merkins and flutters with a mix of LBCs, lunge walks and squats provided the recipe for sweat and silence. While several raised doubt that we would close out at the appropriate time, Pablo and others led us on our final leg around to hit the COT right on time.
Conditions: 72 and humid
The Thang:
All Four Count Cadence:
COP
SSH | X 30 |
Merkins | X 15 |
Beano’s Flutter Kick | X 82 |
Merkins | X 12 |
Logo’s Loop – 4 count cadence @ stops | |
Stop 1 | |
Plank – Alternate Arms | 30 sec |
Merkins | X 10 |
LBC | X 15 |
Squats | X 20 |
Stop 2 | |
Plank – Alternate Arms | 30 sec |
Merkins | X 10 |
Lunge Walk | 25 yds |
Sprint Return | |
Stop 3 | |
Plank – Alternate Arms | |
Flutter | X 25 |
Hello Dolly | X 15 |
Squats | X 20 |
Jog to base of Berkley Hill | |
Sprint to Top | |
Merkins | X 10 |
LBC | X 15 |
Squats | X 20 |
5 repetitions – single count OYO | |
Plank – Alternate Arms | 30 sec |
Lunge Walk | 25 yds |
Sprint | 50 yds |
Jog to Hollywood Squares – plank | 1 min. |
Jog to Back Lot – COT / BOMMoleskin:
Announcements:
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