• When: 2020-04-28
  • QIC: Quisenberry
  • The PAX: Swanson, Barcrawl, Tardy, YellowCake, Rebar, Columbo, BlueRhino, PickAxe, Tater, Quisenberry


4.28.20 – 0530 ZoomQ

6 pax posted at 0530 this am, then 4 more joined in after the 0500 ZoomQ wrapped up for some leftovers from the Gauntlet and some other work cycles either on the minute or every 2 minutes.  Here is what went down.

Conditions – chilly in the 40s

COP – 10 Reps each

SSH
LBACs each way
IW
TTT
Squats
Merks

2 minutes
4 burps
8 squats
8 curls
8 BBSUs
8 merks
R&R

EMOM x5
2 burpees
4 HR merks
6 Squats
8 LBCs

1 minute Mozey to recover

2 minutes of KB work – 10 reps each
Squats
Curls
shoulder press
Triceps
KB swings
R&r x3

1 minute Mozey to recover

2 minutes – 10 reps each
Hardaways
Lawnmower (1 arm rows)
Upright rows
1KB arm swings
R&R x3

1mintue Mozey

2 minutes
4 burps
8 squats
8 curls
8 BBSUs
8 merks
R&R

Mary – All x10
Flutter kicks
Heal touches
Freddie Mercuries
American Hammers
Iron crosses

Tay-Palms x5

R&R Mary above.

Recover

Name a rama

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Devo (shared in Virtual COT): Remember, all tests are temporary.

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