11 Pax posted for a pre workout Q led by The Don. Despite being my last Q before I turned 37, I still bring the pain…even though I’m feeling more pain in my elder years.
Weather: Lower 50’s and pleasant.
THE THANG:
COP
SSH IC x37
Imperial Walker IC X20
Through the Tunnel IC x15
Squat IC X15
Merkin IC X10
Flutter Kicks IC x20
Mosey around the building, down the road, through the old parking lot, and to the chin up bars.
1 Merkin at the side walk, Run to the Chin Up bar and do 1 chin up, run back to the side walk and do 2 merkins, touch the fence and run back to the side walk and do 3 merkins. Repeat back and forth until you reach 10 merkins.
Mosey to the hot dog stand and partner up.
Grab a rope and loop it through the fence.
Partner 1: 50 seconds of Merkins on the ropes
Partner 2: run around the hot dog stand.
Flip Flop
Partner 1: 50 second of Lat Pulls on the ropes
Partner 2: run around the hot dog stand.
Flip Flop
Partner 1: 50 second of jump lunges
Partner 2: run around the hot dog stand.
Flip Flop
Partner 1: 50 second of bicep curls
Partner 2: run around the hot dog stand.
Flip Flop
Partner 1: 50 second of triceps extensions
Partner 2: run around the hot dog stand.
Flip Flop
Partner 1: 50 second of jump squats
Partner 2: run around the hot dog stand.
Flip Flop
Partner 1: 50 second of chest fly
Partner 2: run around the hot dog stand.
Flip Flop
Partner 1: 50 second of back fly
Partner 2: run around the hot dog stand.
Flip Flop
Mosey back up to shovel flag.
BOM
COT