Fescue had some back issues so the new MQ duties kicked in early as I tried my best to provide. I pulled up an old workout and made the best of it. I hope Fescue gets over it soon… back pain is no fun!
Warmup
- Slow mosey to the back of the church w/ high knees, butt kickers and carioca
- SSH 25 IC
- CP 15 IC
- WM 15 IC
- Mountain Climbers 15 IC
The Thang
- KB Curls 20 IC
- KB Swings 20 OYO
- Goblet Squats 20 IC
- Sit-to-press 15 OYO
- Lunge walk 20 yards w/ KB in cling
- Merkins 20 OYO
- Lunge walk back w/ KB overhead R/L hand
- Burpies 10 OYO
- Mosey to pullup forest
- Good Pullups 10 OYO
- Mosey back to KBs
- Skull Crushers 20 IC
- KB Swings 20 OYO
- High Pulls 20 OYO
- Deck Squats 15 OYO (the first what NOT to do again) – alternate was normal squats
- Lunge walk 20 yards w/ KB in cling
- Merkins 20 OYO
- Lunge walk back doing KB pass through the legs
- Burpies 10 OYO
- Mosey to Hell's Ascent for a Merkin ladder from 10 to 5 with quadrapillia in between (the second what NOT to do is try quadraphillia up a wet hill) – audible to sprints
Mary
- Mason Twists 20 IC
- Low Flutter 20 IC
- Box Cutters 14 IC (Swing State)
- Pretzel Crunches 10 R/L (Tommy Boy)
- WWII Situps 20 (Flo)
COT
Thanks for taking us out Buyan. Prayers for your friend Doug and his family.
Moleskin
- I will never do Deck Squats again. Although Uncle Rico appeased me and completed the set. Nice work!
- Even though the dew point was below the temp, the grass was still very, very wet! I knew it was a bad idea on the second step.
- Flow is a kettle"baller"! He was going back to his basketball days and left us all in the dust on the lunges with the "rock" pass through the legs.
- T-claps to Swing State for joing us for Mary from what I'm sure was a tough workout at Spearhead
- BamBam… you were missed.
Nice work men!
Gypsey