- Workout Date - 07/30/2015
- Q In Charge - Kipper The Dog #VQ
- The PAX - Wally, Play doe, ITunes, Cockroach, Blue Hawaii, Belfort, Perry Mason
- AO -
Yhc was dragging in #LIFO and noticed the Pax where lined up wtH?!…so Yhc got in line and then noticed what looked liked a dead body on the side walk…WTF?! and so the workout begins…
Line up short to tall / pair up
Warm up:
Jumping jacks x 25
Arm circles
Merkins x 30
Full squats slow x 20
Downward Dog
Introduce randy (our friendly but lifeless 140 lb dummy) and pass out fight pads
Teamwork run to GFB via backroads
Randy must remain above the shoulders at all times. Randy falls = 40 burpee penalty . Pass off at every intersection.
At GFB 30 merkins
reverse bear crawl up the stairs
20 squats at top
Train rolled through – 10 burpees
Teamwork Run w Randy back to field at city hall. We got a shoutout from Greer PD
Buddy up
20 merkins
Sprint field
20 full squats
Sprint back
30 sec fight x 2
Buddy carry field
Buddy carry back
30 sec fight x 2
20 merkins
Sprint field
20 flutters
Sprint field
30 sec fight x 2
20 merkins
Sprint field
20 flutters
Sprint field
30 sec fight x 2
Sprint field
Pick up randy and get to where you were before you got to where you are
We carried Randy a total of 1 mile and fought for four minutes
Mary: pick em
V ups x 25
Reverse crunches x 20
Russian twists x 50
Great VQ!! ONe that will be repeated! Great Job Kipper! Alfred get my man set up with a login at your earliest convenience. Thanks Blue!