• When: 07/21/15
  • QIC: Valdez
  • The PAX: Reefer, Blue Blocker, Slow Pitch, Backhand, Speed Bump, Tweetsie, Lord Business, Bigfoot, Wiretap, Eagle

Valdez VQ – #blender

11 PAX showed for a Valdez VQ. Both the heat and humidity were high and we were ready to get some work done. Being new the workout was titled #blender because of YHC stealing a little from each Q and putting it all together



SSH x 25 IC

Burpees x 5 OYO

SSH x 25 IC

Burpees x 4 OYO

LBC x 25 IC

Burpees x 3 OYO

Imperial Walkers 25 IC

Burpees x 2 OYO

Squats x 25 IC

Burpees x 1 OYO

Mosey to tennis courts:

Lung walk across both courts

20 Merkins

Lung Walk back

15 Big Boys

Lung Walk across 1 court

20 Merkins

Lung walk back

15 Big Boys

Suicide (forward out/backward back) – Ski Hops front-back x 25

Freddy Mercury x 25 IC

Suicide (forward out/backward back) – Ski Hops side-side x 25

Mosey to grass field behind building

AMRAP X 10 min

Run 50 yds (5 merkins, 10 mountain climbers ea. leg)

Run back (15 squats, 5 burpees)

Return slow mosey to tennis courts and circle up

LBC x 20 IC

Chaser LBC x 20 IC

Air press x 20 IC

Squats x 20 IC

Partner Suicide x 2

(A) Runs Suicide

(B) AMRAP Merkins / AMRAP LBC (2nd time)

had a few minutes left (VQ timing error) so Blue Blocker stepped up and led toe touch IC x 20 and Wiretap led flutter kicks IC x 25.




Need Q’s

Running group @ Sandlot M,W,F

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