Skid Marks' VQ

  • Workout Date - 07/07/2017
  • Q In Charge - Skid Marks
  • The PAX - 12th Man, BOGO, Beanie Weenie, T-Bag, Low Profile, Clarinet, Fargo, Partner, Waterboy, Washer, The Muff, Pebbles, Skid Marks
  • AO -

Warmup

  • Shoulder rolls X 10 IC each direction
  • Abe Vigoda X 15 IC
  • SSH X 20 IC
  • Cherry Picker X 15 IC

The Thang

Black Snake 2 laps with lead runner carrying 15lb medicine ball

Partner circuit

  • Pair off with partner at home 50yd line
  • 20 squats each OYO
  • Partners run opposite directions to other 50yd line
  • 20 Bobby Hurley’s each OYO
  • Run to top of bleachers visitor bleachers
  • 20 Merkins each OYO
  • Come down
  • 20 Squats each OYO
  • Partners run opposite directions to other 50yd line
  • 20 Bobby Hurley’s each OYO
  • Plank until all are together
  • Straight line American Hammer passing 15lb medicine ball along line 4 passes
  • Merkins (20 on each side of track lines) IC
  • Rinse and Repeat thru American Hammer

Black Snake 2 laps with lead runner carrying 15lb medicine ball back to SF for Mary

 

Mary

  • Big Boys X 20 OYO
  • Mountain Climber X 20 IC
  • Flutter kicks X 15 IC
  • American Hammer X 20 IC

 

COT

Announcements

  • F3 Dad’s Day at Powder Keg

Prayers

  • Family of Becky Downard
  • Waterboy’s father and family
  • Flapjack adoption situation
  • T Bag’s sister in law chemo
  • 12th Man’s family driving
  • Clarinet – his cousin’s family infidelity situation in Texas

Leave a Reply