& Slow Roll
8 "gents" made it out for a humid HIT workout with VQ Surf and Turf
Warmorama:
6 minutes – Single leg plank walkout
The Thang:
Format: 4 rounds of 6 sets. Sets 20 sec on – 10 sec off – 20 sec on – 10 sec off (each set is 1 min, round is 6 min)
1)
a) low box plank stepper – plank position walking hands onto a curb and back
b) lateral runner – we used a parking line to jump laterally back and forth
2)
a) side straddle hop
b) bear crawl explosive pushups
3)
a) modified box thrusters – squat with lat raises
b) reverse lunge w/ twist
4)
a) squat jumps
b) mtn climbers
Finish with Burpees 15 x 10 x 5
Mary: a round of abs pain for all
Moleskin:
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Pax comments on VQs lack of understanding for "warm up"
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Lego and Turncoat made a guest appearance and shamed the pax with running a standard before most of the pax was awake.
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Low chatter this morning unveiled some grunts and accelerated counts.
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VQ got shamed for trying to end 4 minutes early and the Pax demanded some abs pain
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Great work this morning gents!
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You'll always be my first…