10 Pax ventured into the muggy gloom for YHC’s guest Q at Turning Point. Great work by all. Way to make a statement in the hot, thick mess. Treadmill had to actually wring out his shorts in addition to his shirt. BTW, they have guys who actually run to the AO from home and back… #automatictripledown #impressive
Conditions: 77 degrees and thick
The Thang:
Jog to field for COP
- SSH x 25 IC
- Through the Tunnel x 20 IC
- Windmill x 20 IC
- Imperial Walkers x 25 IC
- High Knees x 20 IC
- Butt Kicks x 25 IC
- Ski – lunges x 20 OYO
- Carolina Dry Docks x 15 IC
- Mountain Climbers x 20 IC
- Flutter Kicks x 25 IC
- (Did I forget anything?)
Jacob’s Ladder – Up and down
- 10 Burpees at top of hill
- 20 Merkins at bottom
- 30 Squats at top
- 40 LBCs at bottom
- 50 Overhead Arm Claps at top
- 40 LBCs at bottom
- 30 Squats at top
- 20 Merkins at bottom
- 10 Burpees at top
Stair cycle x 2 minutes (up and down stairs AMRAP)
Sprint long side of track, jog short side, sprint opposite long side to bricks
Brick-o-rama (Shout-out to Blindside for this one)
- Everyone does curls while one person starts shoulder presses x 10, then bent over rows x 10. When adjacent person finishes shoulder presses, next person starts. Count up by curls. Final count was 110
- Tricep Extensions x 15 IC
- Plank Curls x 10 IC
- Big Boy Sit-ups with Bricks x 20 OYO
- Russian Twist with Bricks x 20 IC
- Napalm Special x 10 IC
- Lateral brick hold competition. Shoutout to Quest who held the longest!
Bricks away, circle up.
- 10 Werkins, 10 Merkins, 5 Serkins, 5 Derkins
- Flapjacks – 3 big boy situps, flip, one burpee AMRAP
Finish – mozie to parking lot
COT
BOM
Moleskin:
So… in case anyone was interested, Treadmill can do one-armed merkins. Inspiring. In fact, I now commit, as often as I remember it, when I have the privilege to Q a workout that Treadmill is participating in, to have him inspire the pax with his one-armed merkins… EL SOLO. Thanks for the inspiration Amigo!
Announcements:
- West Columbia AO – 9/9 – Northside Middle School – behind at park
- Nail Pop in town! Will be at Strut on Thursday. #PrayforWalker
- Treadmill is ordering “Walker Strong” shirts. DM him on Twitter or email to set up order. $10
- Mud Run – join if you can. 4 is better than 3 is better than 2
- Tunnel to Towers Run
Prayer Requests:
- Pray for Walker Philips