One score minus one day ago, an enthusiastic DonHo gave an empassioned speech at the F3LKN Christmas party encouraging YHC to Q more workouts. This, in turn, led an equally enthusiastic Auto to sign me up for this morning's Q at Arnie's Army. Having been to a few highly repetative and upper-body focused beatdowns at this particular AO, I felt a certain responsibility to switch things up a bit and focus on the below-the-belt musculature for the 8 Pax who attended on this crisp and cool morning.
WARM-O-RAMA:
- Start at top of Birkdale Clubhouse parking lot
- SST x 12 IC
- Jog to bottom of Birkdale Clubhouse parking lot
- Lego showed up 4 minutes late
- IST x 12 IC
- Jog to top of Birkdale Clubhouse parking lot
- Slow Windmills x 12 IC
- Jog to bottom of Birkdale Clubhouse parking lot
- Toy Soldier x 12 IC
- Jog to top of Birkdale Clubhouse parking lot
- Slippery Dip Can x 12 IC
THE THING – PART I:
Everyone get a block and Zamparini to the street (yes the street). Partner Up.
- Lunge Walk Farmer Carry
- Partner 1 lunge walks 10 each leg toward the bridge
- Partner 2 farmer carries both blocks and shoulder shrugs behild Partner 1
- Switch and repeato until arrival at the Devonshire bridge
- Side Shuffle across bridge and back
- Bridge Over the River Crab
- Parner 1 bear crawls across the bridge and bear crawls/crabwalks/gives up and jogs back
- Partner 2 curls block while Partner 1 does the above
- Switch
- High Knee Farmer Carry
- Partner 1 does 30 high-knees back toward the clubhouse
- Partner 2 farmer carries both blocks and shoulder shrugs behild Partner 1
- Switch and repeato until arrival at the clubhouse parking lot
THE THING – PART II:
Grab block and face YHC in two paralel rows
- Left Side Lunge/Back Lunge w/ Block x 10 IC
- Right Side Lunge/Back Lunge w/ Block x 10 IC
- Sumo Squat w/ Block x 10 IC
- Put blocks away
- Calf Raises on curb x 12 IC
- Rocky Balboa on curb x 20 IC
MARY:
- LBC x 10 IC
- Pull Throughs x 10 IC
- 100s x 24 IC
- Alternating Crunches x 10 IC
- DonHo Audible: Burpees x 10 OYO (despite my promise of no Burpees)
- Turncoat Audible: Moroccan Nightclub x 60? 70? 90? IC
- Pilates Finisher
- Left Side Double Toe Taps x 10 IC
- Left Side Little Baby Leg Circles x 10 IC
- Left Side Big Grown Up Leg Circles x 10 IC
- Right Side Double Toe Taps x 10 IC
- Right Side Little Baby Leg Circles x 10 IC
- Right Side Big Grown Up Leg Circles x 10 IC
- WWII Situps x 8 to get to 6:15
Recover. Recover.