- Workout Date - 04/01/2023
- Q In Charge -
- The PAX -
- AO -
My third que. First happened to be the first frosty day of the fall / winter. Second was a cold and rainy day that kept most in their fartsacks. Today was rainy, but thankfully warm. Seems as though Smokey really can prevent forest fires – sign him up for Q, it’s gonna be bad weather. The numbers were down a little from our normal (normally 14-16), but all 11 who came brought their game.
SSH x 5
IW x 5
10 Burpees OYO for Spicoli #we’rewithyabrother
SSH x 10
IW x 10
10 Burpees for Murdock’s Mom and the family
SSH x 15
IW x 15
Mosey around the ball field to the tennis courts.
Plank up during instructions: #crowdpleaser
Start with 5 LBC, spider crawl across one tennis court.
5 double count flutter kicks, spider crawl across the next tennis court.
5 Freddie Mercurys, spider crawl across the next tennis court.
10 LBC, spider crawl, 10 Flutter kicks, spider crawl, 10 Freddie Mercurys, turn around and spider crawl back across the court. 15 LBC, spider crawl, 15 Flutter kicks, spider crawl, 15 Freddie Mercurys, #didn’tknowspidercrawllookedsomuchlikebearcrawl
Mosey over to the playground:
count off by 4s
1: Start with Swerkins
2: Start with Dips
3: Start with Air presses
4: Start with Pull-ups
At each station, 5 reps, rotate to next station. Next time to your start station, increase to 10 reps and rotate stations. Finish with one round of 15 reps each.
(Pull-ups – do as many as you can each time around, Air presses – start with 20, then 30 , then 40)
Mosey down to Hermie’s Hall of Horrors
Bear crawl up driveway, 5 squats, run to next driveway, 5 lunges (each leg). Crab walk down to parking lot, 10 Squats. Run to base of driveway, 10 lunges each leg. Bear crawl up, 15 squats. Run, 15 lunges (each leg), crab walk down, plank till everyone is done.
Mosey to Smokey’s Shelter of Pain
Lightening round: 5 dips, 5 merkins, 10 dips, 10 merkins, 15 dips, 15 merkins OYO, plank till everyone’s done. #lotsofmumblechatter
Mosey to Basketball Courts
Classic suicides – 3 point line and back, Half court and back, far 3 point line and back, far side and back.
Circle up for 6MOM
LBC x 40 OYO
Flutter kicks in cadence x 50
Freddie Mercurys in cadence x 20
6″ and hold
YHC hopes he gets this right (#Recordingfail):
Air bud’s wife interviewing in Greenville – best of luck
Clapper and his wife begin the adoption process
prayers for Murdocks Family, Spicoli.