9 men joined the Q on a steamy morning. Sweat poured and men got better!
Warmup
- Mtn Climbers X 15IC
- ISW X 15IC
- Tony Hawks X 15IC
- Cotton Pickers X 10IC
Warmup complete – mosey to island in the main drive way. If you beat the injured Q up to the island, then 10 burpees. Weirdly Goodwrench thought that was a good idea.
Q decided that everyone needed to waller around on the wet grass to cool off –
- Supermans x 10IC
- Stranded Turtles x 10IC
5 minute Plank workout – turned out to be 6 minutes, but no one seemed to notice
- 1 min Normal plank
- 30 sec low plank
- 30 sec right side plank
- 30 sec left side plank
- 30 sec left leg lifted
- 30 sec right leg lifted
- 30 sec right arm lifted
- 30 sec left arm lifted
- 30 sec normal plank
- 1 min low plank
Recover – Mosey back down to playground
The Q, Mulligan, Dandelion, and Gecko had so much fun on Monday with the murph that I decided to share with the Tuesday group.
sMurph Step Ladder – Split into 3 groups and rotate through the exercises with 10 sec break after each round
- Pull Ups – 2, 4, 6, 8, 10, 8, 6, 4, 2
- Push ups – 4, 8, 12, 16, 20, 16, 12, 8, 4
- LBCs – 6, 12, 18, 24, 30, 24, 18, 12, 6
50 pullups – 100 pushups – 150 LBCs
5 minutes left before Mary – Repeato on 5 min plank exercise! Minus the arm lift portion to keep it to 5 this time.
6mom:
- Fire Hydrant Right
- Box Cutters
- Fire Hydrant Left
- Low Flutter
No reflection today – but Puddle stepped up and filled in with story about reading The Beatitudes with his son.
mc
- Monday murphers found out their 1 min timer was crazy. No wonder we needed a minute break at round 15.
- Metro called out repeato of murph step ladder once Q called repeato of planking
- 5 minutes of planking is no joke!
Pleasure to lead this morning
V