- Workout Date - 03/25/2023
- Q In Charge -
- The PAX -
- AO -
18 Hole Sprint on the Disc Golf course at the Tankyard
19 Faithful Planted the Shovelflag and explored the wilderness at Gower in the Snip-It VQ
Warm up
SSH x 25 In cadence
IW x 25 In cadence
The Thang
Mosey to the end of whole #1 of the disc golf course in Gower
18 exercises in 18 holes with 18 reps per hole
Hole #1: 18 Merkins, #2: 18 Squats, #3: 18 Werkins, #4: 18 Mountain Climbers (x2), #5: 18 Lunges (#treacherousterrain; Earp tripped and tasted dirt then beat everyone to the next hole), #6: 18 Diamond Merkins, #7: 18 Broad jumps (#slipperyleaves=onyour6), #8: 18 Freddy Mercury (x2), #9: Plank for 18 count with 2 down and holds (nice count Earp)
Fast 10 Count at the clubhouse and make the turn (in reverse; halfway there)
Hole #10: 18 Burpees (#Handicap1onthecourse), #11: 18 LBC’s, #12: 18 Shoulder Touches, #13: 18 Jump Squats, #14: 18 Jacques Cousteau’s (x2), #15: 18 Side Lunges, #16: Barb Wire Merkins (#crowdpleaser; I call it the dive bomber), #17: 18 Imperial Walkers (x2), #18: 18 Russian Twist (x2)
Mosey back to playground next to basketball courts
Pain stations
OYO, 10 Pull-ups, 15 Derkins, 20 Dips, 25 LBC’s, Lap around Basketball Courts
Rinse and Repeat
6MOM at the basketball courts
Rosalita x 18 in cadence
Leg Throws x 9 in cadence
Flutter x 12 in cadence
LBC’s x 40 OYO
Side LBC’s x 20 OYO
Around the world x10 Left, x10 Right OYO
Moleskin:
- Snowden and his wife’s mentor with pacemaker issues
- Spicoli and his sickness, treatment
- TBC’s 3rd big meeting this week
- Reminder of MOAB on Mondays
- Reminder Men’s Roundtable at Grace Church downtown Wed’s at 0530