Quick Prep 45min BeatDown

  • Workout Date - 06/21/2016
  • Q In Charge - Dumper
  • The PAX - Thumper from Greenville, ATV, DonkeyLips, LoveBug, Yankee, GreenAcres, IT, Hill Billy, Mams, ManBag, Pavarotti, GlowStick, ToolBag, Belding, Divac
  • AO -

Weather– 74 with a nice breeze

Since no at the WARZONE signs up for Q anymore YHC went ahead and signed up for every workout left in June. Apparently the thought of hearing me count IC over and over worked on at least one since Wall-E quickly signed up and took one of the days. Today’s workout was simple- Run, Stop, Run. After YHC turned the corner onto Cargill he thought what’s all those people standing around for. I was expecting 4 or 5 PAX.
WARM-UP
5 Penningtons IC
6 Reverse Penningtons IC
7 Big Penningtons IC
8 Big Reverse Penningtons IC
9 Side Straddle Hops IC
10 Windmills IC
11 Frankensteins IC
12 (Seems like there was a 12 but can’t remember what we did)
The Thang
Mosey between Stops
Wait on the 6 at each Stop before beginning exercise
Corner of 4th and Cargill
5 Burpees OYO
100 LBCs
Corner of Railroad Ave and Campus Drive
5 Burpees OYO
30 Flutter kicks IC
5 Burpees OYO
Corner of Campus Dr and Carolina Ave
5 Burpees OYO
30 Leg Levers IC
Corner of Carolina and 4th St
5 Burpees OYO
100 LBCs
Planters in Front of Y
5 Burpees OYO
30 Box Jumps or 20 Step-Ups each leg OYO
Corner of 5th St and Carolina Ave
5 Burpees OYO
30 Freddy Mercurys IC
5 Burpees OYO
Corner of 5th St and Cargill
5 Burpees OYO
100 LBCs
Reverse Route SPRINTS between Stops
Back to Carolina and 5th (LoveBug and IT lead the way)
25 Freddy Mercurys IC
5 Burpees OYO
SPRINT to Carolina and 4th–Divac stretched his legs out on this one(no stop at Planters)
25 Flutter Kicks IC
5 Burpees OYO
SPRINT Corner Cargill and 4th St(Yankee, Divac, and LoveBug kept pace going)
For some reason Yankee decided to lay in the street instead of the sidewalk. Not sure if he wanted to get run over to end the pain or it was a lack of Oxygen to the brain.
50 LBCs OYO
5 Burpees OYO
Final Leg was SPRINT to the bricks at the center on WARZONE.
Nice group finish to end the SPRINT session.
Circle around Flag– 0611- hmmm 4 minutes to kill
50 LBCs OYO
FINISHED
Kudos to Hillbilly for jumping into the Injured AO with GreenAcres. His comment was “I shoulda went with y’all. Injured AO is rough.”
Count off
Announcements
Fundraiser for Lydia FD Chief which is in hospital will be June 29 Chicken bog $7 per plate
Pavarotti was back off the IR from his Bicep injury and since YHC didn’t prepare a Devo of even the simplest kind he called on Pavarotti to give us a look at the F3 Brotherhood from the Sidelines.
GreenAcres closed us out in prayer.
Good to see some guys posting back up after some time off and those visiting from other AO’s as far out as Greenville’s Thumper.

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