• When: 05/09/2017
  • QIC: Lederhosen
  • The PAX: Beads, Bigtime, Spanky, Copay, Full Monty, Improv, Moana, Betamax, Backdraft, Spot, Puple Rain, Boris, Paperboy, Furlough, Insanity, Adriane, McLovin, Froman, Jenny


Supervised Bootcamp

Beautiful 51 degrees in the darkness.

Multi Cycle 3-Man Awesomeness

Divide into teams of 3. Same groups for the entire 45 min.

 Warm Up Tag

(5mins)

Head to the field where four lights represent the corners of a square. Each team tries to tag its teammates. If tagged exit the square and do 10 ‘merkins before re-entering. If you tag another group by accident, exit square and do 10 mountain climbers before re-entering.

The Thang

In the groups of 3, two people line up at one end of the field and the third person at the first light (roughly 40 yards away). The non-moving exercises happen at each end and the timeframe is dictated by the 3rd person who does the movement exercise. Plank when finished.

Winning team’s distance is increased by 3 yards but eventually gave up on this when noone confessed to winning. Rest for 1min between cycles.

 Cycle 1:

End 1: Squats

End 2: Squat Jumps

Moving exercise: Lunge Walk

 Cycle 2:

End 1: v-UPS

End 2: Freddy Mercury

Moving exercise: Bear Crawl

Cycle 3:

End 1: Mountain climber

End 2: ‘Merkins

Moving exercise: Long Jump Burpees

Cycle 4:

End 1: Big boys

End 2: LBC’s

Moving exercise: Crab walk

Cycle 5:

End 1: Plank

End 2: Al Gore’s

Moving exercise: Sprint

 Cycle 6:

End 1: Squats

End 2: Squat Jumps

Moving exercise: Skip

 Cycle 7:

End 1: v-UPS

End 2: Flutter Kicks

Moving exercise: Inch Worm

Cycle 8:

End 1: Plank

End 2: Al Gore’s

Dynamic: Sprint

Cooldown – Mosey one slow lap around the track and head back to the flag

 

Announcements:

Convergence on Saturday at 7am at Battle

 

Last regular Q for me at Thunder. Gonna miss the gloom with my Columbia brothers. Please let me know when you will be in town.

 

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