My 1st ever Q, thanks to the brave who showed up to Gladiator and suffered through it. (Cadence is much harder than anticipated). Started promptly at 5:30 which proved too prompt for some.
Warmup:
Long jog to get the blood flowing
In Cadence
0 – SSH (I assumed Travolta has a patent or some rights to this at Gladiator and didn’t want to start the day tied up in litigation)
10 – Slow Windmills, 15 – IST, 15 – Toy Solder, 10 – Hand release merkins
Jog in place: High knees, Butt kickers, fast feet
Carolina Trivia – I am new to North Carolina so I thought I would test some natives with simple questions about their home state.
Correct Answer: 1 Squat
Wrong Answer: 1 Burpbee increasing with each wrong answer
(I don’t think there were any native sons of North Carolina in the group)
Speed round just equaled more Burpbees.
(Answers were confirmed via the internet which is never wrong and not be questioned)
Thang:
Jog to the cinder blocks
Lunge with block to the divide
In Cadence
10 – Block Chest Presses, 10 – Block merkins, 10 – Block Skull crushers
Walk you blocks back passing it between your legs with each stride
Jog to center of the parking lot
Bear Crawl to the divide
10 – Blast off merkins OYO
Jog to the Wall
20 – One leg Calf Raises R, 20 – One leg Calf Raises L, 10 – decline merkins, 5 – Wall Jumps
Jog to the top of the stairs
10 Spiderman merkins Upstairs
10 LBC’s Downstairs
Always 10 LBC’s but dropping 1 upstairs merkin each rep
Mary:
Jog to Start
10 shoulder touch merkins, Low flutter, Crunchy Frog,10 – Very Slow merkins (Landline)
40 – SSH compliments of (Travolta) cementing his legal rights to this exercise for 2017
Thank you all who participated I was happy to Q today and give back a fraction of what I have gained with F3.