A visit to the zoo at Vanquisher


9 guys woke up early and got to work well before most men are rubbing the sleep out of their eyes.  I like the early risers!

T-Claps to Amen, Funky Town and Sweet C for joining me for a slow standard before the workout!

Warm Up

Mosey a lap around the school… wait!  One late arrival, cut the mosey short and circle back to pick him up.  Good morning Chewie!!

SSH – 25 IC

Windmill – 10 IC

IST – 10 IC

Mountain Climber – 15 IC

The Thang:

Mosey along side of school and down to back gate

Line up on the curb for Dips – 15 IC

Mosey to the first basketball goal by the dumpsters

 

Zoo-Icides (combination of suicides run and animal inspired exercises)

Frog Jump to first goal

Run back to start

Run to first goal and Bear Crawl to second goal

Run back to start

Run to second goal and Crab Walk to third goal

Run back to start

Run to third goal and Duck Walk to fourth goal

Run back to start

Burpees until all have finished

Monkey Humpers – 15 IC

 

Sprint to fourth goal and back

 

Slow mosey to picnic tables on side of school

Partner up – size kind of matters

Partner one planks on the bench

Partner two picks up legs of partner one

Partner two completes 10 squats

Partner two completes 10 leg lifts

Flap Jack

 

Line up at gate next to picnic tables for Nifty-Fifty

Nifty-Fifty = 25 reps of one exercise then sprint to the other gate.  25 reps of same exercise (for total of 50) and sprint back to start.  Burpees until everyone is finished the set.

50  – CCD

50 – Flutter Kicks

 

Repeat partner exercises at the picnic tables

 

50 – Quarter turn jump squats

50 – Hand Release Mericans

 

Repeat partner exercises at the picnic tables

 

50 – Dying Cockroach

 

Mosey to cars and circle up

Stretch and Mary

Plank

Downward Dog (stretch right calf, stretch left calf)

Plank

Pigeon with left leg then right leg

Arm stretch – right and left

Hamstring stretch

LBC – 20 IC

Amen leads the group in J-Lo while Q gets his phone

 

Recover Recover

 

Moleskin

  • Thanks to Nordberg for letting me lead this morning!!
  • Chewie came in on two wheels afraid he was not going to be able to find us.  No worries – we met you at your car door!
  • Sweet C and Amen are huge inspirations showing up to run extra for the workouts!  They even raced each other during the workout, I saw it!
  • Forget plank when you are waiting on the six, it is too easy!  Give them Burpees instead!
  • The burpees did not slow down IKEA, Ultraman or Gypsy. They were out in front the whole time and put in a huge effort.
  • Funky Town is quiet but he always brings his A game to every workout.  Strong work on the Standard too!  You are getting faster.
  • The nifty-fifty has become a staple at my Q's.  The HR Mericans are horrible
  • Share F3 with someone today!  God is looking at you to put in someone's life.

 

Jimmy O