• When: 03/28/17
  • QIC: SisterWife
  • The PAX: Promo, Boris (respect), Spanky, Shweddy, Rip Cord, Clam Digger, Beta Max, Purple Rain, Back Draft (respect), Spot, Goose (respect), Beads, Mouana, Copay, Insanity, Lederhosen, SW


Ode to the Final 4

Got the call from the skipper yesterday and was honored to be able to Q this group. And, taking some inspiration from two Final 4 runs from our local basketball teams, we went to work.

Conditions: Low 60s, perfect for a post F3P200 recovery workout

Disclaimer (to include that YHC has not bootcamped or Qed in quite some time)

The Thang:
COP –
LBAC forward – 4 4ct IC
LBAC reverse – 4 4ct IC
OH Arm Claps – 4 4ct IC
Squats – 4 4ct IC
Flutter Kicks – 4 4ct IC
Mercans – 4 4ct IC

Mosey to corner of Woodrow and Wilmot

COP –
Mercans – 4 4ct IC
Flutter Kicks – 4 4ct IC
Squats – 4 4ct IC
OH Arm Claps – 4 4ct IC
LBAC reverse – 4 4ct IC
LBAC forward – 4 4ct IC

Mosey to corner of Woodrow and Wheat

COP –
LBAC forward – 4 4ct IC
LBAC reverse – 4 4ct IC
OH Arm Claps – 4 4ct IC
Squats – 4 4ct IC
Flutter Kicks – 4 4ct IC
Mercans – 4 4ct IC

Mosey to corner of Wheat and King

COP –
Mercans – 4 4ct IC
Flutter Kicks – 4 4ct IC
Squats – 4 4ct IC
OH Arm Claps – 4 4ct IC
LBAC reverse – 4 4ct IC
LBAC forward – 4 4ct IC

Mosey down to meet Emily and grab some bricks. Upon reaching the location of the bricks, no bricks were there. So called an audible and moseyed over to the amphitheater.

10 Box jumps or 10 step ups on each level
Back to the bottom and plank on the 6
Plank sequence – High plank, right arm up, left arm up, high plank, low plank (90 secs)

10 incline mercans on each level
Back to the bottom and plank on the 6
Plank sequence – High plank, right arm up, left arm up, high plank, low plank (90 secs)

10 LBCs on each level
Plank at the top level
Plank sequence – High plank, right arm up, left arm up, high plank, low plank (90 secs)

Mosey to the Hand field

Ark Loader –
Inch worm – 10 (approximately 10 yards)
Bear crawl – 10 yards
Crab walk forward – 10 yards
Crab walk backward – 10 yards

(completed, on purpose, as tomatoes were circling the outside track)
Monkey humpers – 10 4ct IC
Hip thrusters – 10 4ct IC
Flutter kicks – 5 4ct IC
Slow flutter kicks – 10 4ct IC

10 Burpee broad jumps back across the field
Plank for the 6

Mosey to the courtyard and find a spot on the wall

Peoples chair – 60 secs
Decline mercans on planter wall
Peoples chair arms up – 60 secs
Feet on wall hip thrusters – 10 4ct IC
Peoples chair feet and knees together – 60 secs
Single leg on wall hip thrusters – 10 4ct IC
Single leg on wall hip thrusters – 10 4ct IC
Balls to the wall, inverted mountain climbers (wall walkers) – 10 4ct IC

Mosey to Shovel Flag

COT/BOM

Devo: Spot
Don’t just get better, but be better.

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