8 gloom warriors escaped the fartsack for my first MQ workout at Viking…
Warm-up
Mosey with Karaoka
10 X Windmill IC
10 X Toy Soldiers IC
15 X SSH IC
Cobra stretch
10 X Mountain Climbers IC
5 X Mericans IC
The Thang
Mosey to Upper Pavilion
10 X Australian Pullups IC
15 X Dips IC
10 X Step Ups Each Leg OYO
10 X Decline Mericans IC
10 X Bulgarian Split Squat IC
10 X Incline Mericans IC
Mosey to the Rock Pile and Partner Up
Step 1: Partner A Quadraphilia up the hill and do five Burpees and run back while Partner B AMRAP Curls. Flap Jack.
Step 2: Same as above with four Burpees, AMRAP Skull Crushers
Step 3: Same as above with three Burpees, AMRAP Squat to Press
Step 4: Same as above with two Burpees, AMRAP Squat w/Rock
Step 5: Same as above with one Burpee, AMRAP Mericans
Circle Up w/Rocks, rotated 1 to the left after each exercise:
10 X Low Curl IC
10 X High Curl IC
10 X Full Curl IC
10 X Skull Crusher IC
10 X Overhead Press IC
10 X Squat w/Rock IC
15 X Chest Press w/Low Flutter IC
10 X Squat to Press IC
Mosey down to the bottom parking lot
Partner A bear crawls loop around parking lot while Partner B runs circle and catches up. Finished when bear crawl complete loop.
Lower Pavilion:
People’s Chair w/Air Press 15 X IC
15 X Dips IC
10 X Step Ups Each Leg OYO
10 X Decline Mericans IC
10 X Bulgarian Split Squat IC
10 X Incline Mericans IC
Mosey back to cars for Mary…
Mary
10 X Box Cutter IC
10 X Freddie Mercury’s IC
25 X Low Flutter IC
Recover, Recover
Moleskin
– Thanks to the men who came out this morning, great crowd. Everyone got after it, but the mumblechatter kept it light.
– Special thanks to Mayhem for leading Viking the past year as the MQ! Take a break from swimming and come back and see us once in a while!
– As I slowly pulled in this morning, ‘Tom Sawyer’ was blasting from Mayhem’s car. It was only fitting to go with Rush radio on Amazon for the workout tunes. That being said, the first song was a live performance and I kid you not it took us to 5:52 AM.
– We did get a few other songs in, one of which was Bohemian Rhapsody…therefore had to do Freddie Mercury’s.
– Definitely had some Q-drenaline going this morning, going to be sore tomorrow. Regretting the bear crawl portion.
– Last, but not least…if you are reading this sign up to Q the Viking soon!
Fescue