YHC was tasked with the Q at #THUNDER on Jan. 2. Alarm issues hampered posting at 0530. However, late arrivals sometimes give you a chance to try something that you may have in mind for next time. Spot, Beads and Oscar were working out OYO without YHC being present that day and 2 of those three were able to experience the entire workout this morning.
Conditions: 48 and cloudy. Waiting on the Rain!
2 laps around the Parking Lot. Circle up for the warm-up.
All exercise performed In Cadence (IC).
15 SSH
15 Mercans
15 LBC’s
15 Squats
Run to the corner of King and Wheat. Using the rectangle of King, Wheat, Woodrow, and Duncan as the pain stations, the same set of exercises will be performed at each corner. The only alteration is the amount.
Corner 1 King and Wheat Perform 5 Reps (Mercans, LBC’s, Squats)
Corner 2 Wheat and Woodrow Perform 10 Reps (Mercans, LBC’s, Squats)
Corner 3 Woodrow and Duncan Perform 15 Reps (Mercans, LBC’s, Squats)
Corner 4 Duncan and King Perform 20 Reps (Mercans, LBC’s, Squats)
This is an AMRAP exercise/ladder/OYO/anything you can think of. The THANG.
Corner 1 – 5 reps
Corner 2 – 10 reps and back to Corner 1 – 5 Reps
Corner 2 – 10 Reps, Corner 3 – 15 Reps. Reverse back to Corner 1 while stopping at Corner 2 for the proper amount of reps 10.
Corner 2 – 10 Reps, Corner 3 – 15 Reps, Corner 4 – 20 Reps. Reverse back to Corner 1 while stopping at Corner 3 for the proper amount of reps 15 and Corner 2 for 10 reps.
Corner 2 – 10 Reps, Corner 3 – 15 Reps, Corner 4 – 20 Reps, Corner 1 – 5 Reps. Reverse back to Corner 1 while stopping at Corner 4 for the proper amount of reps 20 and Corner 3 for 15 reps and Corner 2 for 10 reps.
Back to the shovel flag for Mary and Plank-o-rama.
BOM: Cesspool
Devo: Traitor (Idols)
Announcements:
- HDHH at Bar None tomorrow. 1730.
- Boris on the Q Thursday and he promised he’d help you work on your form. He was a little miffed at the squats this AM.