Spot texted me Tuesday night and told me he had the flu and if I could cover for him. Of course, I never mind. However, subs are rarely as good as the real thing so I tried to live up to the workout that Spot would have provided as Q, which is a tough task if you have ever been a part of Spot’s workout. So here it is, only four pax this morning but it was four men who were ready to do some work.
Conditions: high 40’s
The Thang:
COP in parking lot all x 5 4 count
LAC forward and backwards
Butt Kicks
High knees
Frankenstein’s
Mozy to behind the school
1st bout
start with 10 curls for girls, run to wall and perform 5 balls to the wall shoulder press, run to the playground and perform 1 pull up. Continue for 6 rounds increasing by one rep each round.
Perform squats with KB while waiting on everyone to finish then add 10 more reps once everyone finished.
High plank hip extension x 20, then plank punches x 20
Ski jumps side to side x 50
One legged jumps side to side x 30
2nd bout
start with 10 overhead tricep extension, run to wall and perform 1 wall walk out, run to playground and perform upside down rows using swings x 10. Continue for 6 rounds increasing by one rep each round.
Perform double arm KB swings while waiting on everyone to finish then add 10 more reps once everyone finished.
50 soccer touches w/KB
50 ski jumps forward and back
Alternating opposite arm/leg in high plank x 20
LBC’s x 20 4 count
Flutter kicks x 20 4 count
Bicycle kicks x 20 4 count
COT
– Thanksgiving day there will be a workout at 6 and 7 at the Brickpile, all other AO’s will be closed
– No workouts on Christmas Day
– April Mud Run sign-ups coming soon
– Palmetto 200, you can still sign up
– Christmas Party at King’s Grant December 15
BOM