One Minute Warning:
The weather: Low 70’s and Humid.
Good to finally get back out and hang with this great group of guys. I had to, unfortunately, cancel my last Q out here due to a bummed ankle, but, with that behind me, I tried to dial a tough one up for these hard chargers.
Mosey-1 big lap around parking lot.
Light Pole Sprints (about 50 yds apart):
Run to light pole 2 and perform 10 burpees
Run back to light pole 1 and perform 10 star jumps.
Rinse and Repeat descending 2 reps each sprint.
(Total 28 burpees, 28 star jumps, 8-50 yd sprints)
Grab a Block for Four Corners:
4 cones were set up about 30 yards away from each other in a square configuration
Perform 5 reps of each called exercise at each cone (20 reps per round).
Oh, and we are overhead carrying your block between each station/cone.
Round 1: Block Merkins
Round 2: Block Merkins + Shoulder Taps
(BBSU’s for the 6)
Round 3 Block Merkins + Shoulder Taps + Carolina Dry Docks
(Side straddle hop for the 6 and then X 15 IC together)
Round 4 Block Merkins + Shoulder Taps + Carolina Dry Docks + Burpees
(BBSU’s for the 6)
(total 80 merkins, 60 shoulder taps, 40 CDD, 20 Burpees)
Mosey back to the light poles
Sprinting back and forth we are performing 5 reps of called exercise (in increments of 5 reps at each light pole) until 40 reps of each exercise at each light pole is achieved.
Baseline 1: Monkey Humpers
Base line 2 alternating jumping lunges
(Total 40 MH’s, 40 Jump lunges, and 14 sprints back and forth)
Return the blocks and Stop at the Flag to finish up strong.
4 mins left. Get as many cycles through the following as possible.
5 BBSU’s, 5 Merkins, 5 Burpees (i think most pax made it through 3 rounds)
- Stomp the Swamp
- Cheech 10K
- Harry Bison
- Brainiac’s Healing and for his wife (upcoming scans)
- Katniss’ relationship with his Dad and his Salvation
- Scribble’s brother/family relationship.