In an effort to build confidence and investment at Spur, we will have tandem Q’s for the next few weeks as we get more ready to lead. TheDon took his shot at it today.
Weather: 60 degrees and breezy. Perfect morning…
The Thang…
COP(WelcomeWeek)
SSH x 20
Merkin x 15
Squats x 40
Through the tunnel x 12
LBACF x 12
LBACR x 12
Burpees x 10
Welcome (Week) circuit
Run to Sumter and up the hill to the corner of Sumter and Wheat – 25 flutter kicks
Run to the top of the bridge – 20 flutter kicks
Run to the amphitheater seats – box jump to the top, 20 merkins
Run around the field, stop at the last picnic table – 20 flutter kicks and turn it over to TheDon
TheDon’s Turn
Light pole suicides starting from the pull up bars
Pull ups x 10
Grab bricks and run to the first light pole, brick pull merkin x 30
Run back to pull up bars, pull ups x 8
Run to second light pole, 50 curls on each arm – regular curls x 25, wide arm curl x 25
Run back to pull up bar, pull ups x 6
Run to third light pole, 30 squat shoulder presses
Run back to pull up bar, pull ups x 4
Arm Circles until the 6 complete set
Fist bump sit ups x 20
Iron cross x 20
Fist bump merkins x 20
Partner up on the line by the picnic tables:
Partner 1 runs across the field, up and down the hill, 10 squats
Partner 2 does squats until partner 1 returns. Switch roles and complete.
Mosey behind home plate:
Reverse bear crawl up the hill
Merkins x 20
Tap jumps x 20
COT
BOM