Q: Adrian
PAX: Strudel, Insanity, SweetTart, Quaker, Fallout, Costanza, Oscar, Bucket Truck, Phlegm, Spot, Huffy (CBHM Masters Champ), Adrian, None
FNGs: 1 None
COUNT: 12
Warmup:
Strudel’s van was not a rockin’, so we came a knockin’ …
Surround Strudel’s van for:
SSH x 20 IC
Imperial Walker x 15 IC
Squats x 15 IC
Merkins x 10 IC
Arm circles front x 10 IC
Arm circles back x 10 IC
Mountain Climber x 15 IC
Mosey to Wheat / King
5 Burpees OYO
Mosey to Wheat / Terrace Way
10 jump squats OYO
Mosey to Terrace Way / Lowndes Hill
Spot LBC x 15 IC
Flutters x 15 IC
Chaser LBC x 15 IC
Mosey to Lowndes Hill / Terrace Way
5 Burpees OYO
Mosey to 5 Points / Bank Parking Lot
Bear Crawl x 15 yards, 1 burpee
Crawl Bear x 15 yards, 1 burpee
Mosey to New Brookland Tavern on Harden
In honor of Adrian’s appearance at Susto concert last night, Squats x 10 IC
Mosey to 5 Points Fountain
Box jumps x 15 OYO
Incline Merkins x 10 IC
Mosey to Median on Saluda
Partner 1 does Russian Twist, Partner 2 lap around median
Switch
Mosey to parking lot on Harden for Dirty McDeuce
4 sets of 3 exercises, all 12 reps IC, no rest between exercises
Merkins / Mountain Climber / Freddie Mercury
Wide-arm Merkins / Plank Jack / Flutter
Slow-fast Merkins / Russian Twist / Spot LBC
Knurkins / Mountain Climber / LBC
Mosey to Blossom / Lowndes Hill
5 Burpees OYO
Mosey to Blossom / Terrace Way
5 Burpees OYO
Mosey to Terrace Way / Lowndes Hill
5 Burpees
Mosey to Terrace Way / Wheat
Plank sequence – high / low / left / right
Mosey to Wheat / Queen
5 burpees OYO
Mosey to basketball court for:
Suicide (free throw line, halfcourt, free throw line, baseline)
Repeat and jail break to COT
ANNOUNCEMENTS:
Bring an FNG / Old Guy
Sign up for Q’s please no more Fallout
DFG VQ next Tuesday!