• When: 07/16/2015
  • QIC: Ducky
  • The PAX: Chopshop, Booboo, Maybe, Prolly (FNG), Sweetness, Turtle, Splinter


The VQ of the One They Call Ducky: Ducky Don’t Play

Authored by Ducky…
A solid workout led by VQ Ducky a.k.a “Mumbles” to 8 Pax. VQ managed to bark a few cadences out between gasps of air. Pulled out the hand release burpees on concrete to the pleasure of none. FNG Prolly hung in there nicely, hope to see him back for more punishment next Hammer.

Conditions: 76 and muggy

The Thang:

Indigenous Peoples run to and sprint up Willingham Dr. hill

IC 30 Flutterkicks

IC 30 Russian twists

OYO 30 Big boy situps

OYO 30 Freddy Mercuries

6 inches till done

Indigenous Peoples run to start of Roper St. hill

OYO 30 Imperial walker squats

OYO 30 Monkey Humpers

OYO 30 Jump lunges

OYO 30 Mountain climbers

Plank till done

Sprint up Roper

OYO 30 Imperial walker squats

OYO 30 Monkey Humpers

OYO 30 Jump lunges

OYO 30 Mountain climbers

Sprint to Brockman amphitheater

OYO 20 Decline diamond merkins

OYO 20 Dips

OYO 10 Hand release burpees

OYO 20 Decline wide merkins

Rinse and repeat subbing incline for decline

Run up Roper hill and Indigenous Peoples run to The Other Store

IC 25 Flutterkicks

IC 25 Russian twists

OYO 25 Big boy situps

OYO 25 Freddy Mercuries

6 inches till done

Run back to start AO

1 minute max Merkins

2 minutes on the wall alternating arms up every 30 secs

COT

Prayer Requests:

Splinter mentioned his grandmother has been diagnosed with cancer, please keep him and his family in your thoughts and prayers.

Announcements:

Stomp the Swamp 5k and Hot Summer’s Night 5k in August.

2.0 at the Brickpile this Friday at 7AM
Spartan Race registration open.

Leave a Comment

Your email address will not be published. Required fields are marked *