• When: 2020-06-11
  • QIC: Stretch
  • The PAX: Blowout, Tark, Boo Boo, Billy Bob, Bindi, Wally, Garnish, Stretch

Better late than never, right?

Well I came in hot to the parking lot to start the workout arriving right at 5:30 for my Hammer Q, not the best way to start our your Q for the day.  I immediately jumped right into it and as usual I didn’t have a clue what I was going to do but decided to improvise as I went along (well, that isn’t entirely true, I knew I wanted to use the parking garage for part of the workout).  It was another humid morning so why not head into the parking garage where there isn’t a chance of even the slightest breeze.  The pax did great though and Billy Bob led throughout showing what complete domination of a workout looks like.


Conditions: clear and humid

Warm-up: 15 reps in cadence 4 count for all: side straddle hop, imperial walkers, frankenstein’s, through the tunnel, LBAC forward, LBAC backwards.

The meat and potatoes of the workout: mosey to the The Cardinal parking garage.  Perform the following until for about 25-30 minutes: starting from bottom sprint up one ramp and perform 5 reps of merkins, squats and LBC’s.  Mosey up the next ramp and perform 5 reps of Carolina dry docks, jump squats and Russian twists.  Continue alternating exercises with sprints and mosey to the top.  Then perform the same thing coming back down but increase reps to 10.  Once pax reach the bottom continue same exercises but increase to 15 reps.  For the one pax who actually started coming back down (Billy Bob) increase to 20 reps.  Q called it and we performed a social distance Indian Run back to COT.  The following was performed until 6:15:

15 reps of each: Chaser LBC’s, LBC’s, toe touches.  Next round: flutter kicks, iron cross and hip thrusters.  Low plank until 6:15.

COT: announcements include Fathers Day golf outing and start of F3 kids

Ball of man

Pax: Tark, Billy Bob, Wally, Boo Boo, Bindi, Blowout, Garnish, Stretch

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