Brisk 28 degrees this morning. 19 Pax joined Q in for a full body beat down. Apologies to the couple names I missed above, Carilion, Jamanji, Warhog not registered, but missed one other.
It went something like this…
Warmup:
- Mosey around the parking lot with some high knees and butt kickers
- 25 SSH, 20 IST, 15 Windmill, 15 Cotton Pickers, 20 Elbow Plankjacks, 20 Mountain Climbers
Four Corners:
- Corner 1 – 40 Mericans, 20 Lung Jumps, Sprint 30 yards
- Corner 2 – 40 Carolina Dry Docks, 40 Squats, Sprint 30 yards
- Corner 3 – 20 Diamond Mericans, 20 Jump Squats, Sprint 30 yards
- Corner 4 – 30 Hand Release Mericans, 30 Slow Squats, Sprint 30 yards
- Repeato
- Repeato – half of everything
Quadraphilia 5-7 times up short hill in front. Didn't feel the burn enough = Repeato
Mosey to The Wall – Balls to the Wall x 25 seconds, Peoples Chair w Air Press x 45 seconds. Repeato
Mosey to The Blocks:
- Block Curls x 15
- Block overhead press x 15
- Walk 40 yards Block overhead, aka Zamberini (sp)
- Walk 40 yards Block held server style arm 1
- Walk 40 yards Block held server style arm 2
- Walk 40 yards Block overhead, aka Zamberini (sp)
- Block Curls x 15
- Block overhead press x 5 (arms spent and couldn't go more)
Mary w Abs:
- Lower Flutter x 25
- Hold legs 6" up 45 secs
- Homer to Marge, holding Homer for 20-30 secs x3
- Hold legs 6" up 30 secs
- LBC's x30
Moleskin:
- Lots of mumble chatter during workout. However it seemed to quiet down during 4 Corners.
- Plan for a Wardaddy Beat Down was spoiled by Carilon visit (Capone's father, I believe). He had me by 2 years!! Glad you were able to make it today.
- For those counting we did 100 Mericans, 100 CDD, 75 Hard Release Mericans, 50 Diamond Mericans, 100 Squats, 75 Slow Squats, 50 Jump Squats and 50 Lunge Jumps during the 4 Corners!! My arms are feeling it.
- Callighan brought it strong with the Zamberini (sp?)
- Uncle Rico got EC with the 1 arm block straight up overhead, x2
- Truly humbled to lead the strong pax today. Thank you F3 for all you do, and all you mean to yours truly!!