COP near planters at front of school
- SSH X 20
- IST X10
- Slow Windmill X10
- Pickers X 10
- Slow deep squats X 10
- Down dog with heal stretch
Move to the planter box –
- Pinky pie 1 push & 1 dip increasing by 1 up to 10
- Perpetual step up for 1 min
- Repeato other leg
Move to the bus lot and grab some blocks and circle up
- 7s (7 low, 7 high, 7 full curls)
- Skull crushers X 10
- Shoulder press X 10
- Chest press (on the ground) X 10
- Lawnmower X10 each arm (round 2 was a bent over row x10)
- Perform the Great equalizer to the end of the parking lot and back…what is the great equalizer you ask, only the greatest Clydesdale exercise in the history of the world.
- If you are over 240 you run to the end of the parking lot and back with no block
- If you are between 200 and 239 1 block
- Under 200 2 blocks
Repeato
- 8 count burners (after a little confusion we did 8)
- Sumo squat X10
- Goblet squat x10
- Bosa squat (down to 1 knee, down to 2 knees, up to one knee, stand up)
- Calf raises
Mosey to parking lot for Mary
- Pretzel Crunch X10 each side
- Big Baby Crunch X 15
- Box Cutters X10
- Xs and Os
- V ups x5 each side
Moleskin:
- Pretty sure poptart knew he messed up when we answered he was under 200#s. Now you know how us true Clydesdales feel on all those run you rabbits do.
- You can pretty much guarantee the great equalizer will be part of every Q that I do
- With a small group of 4 you can really chat it up and discover the origins of everyone’s names.
- I am glad I signed up to Q today as I would have fart sacked for sure when I heard the faint dripping sound of rain coming from the gutters of my house.