Boy was it cold this morning. YHC + 5 gentlemen busted the fart sack this AM for an epic creepy dads deconstruction beat down. YHC has been slacking off lately so what better way to get back into the routine then to Q a nice beat down. The 69-minutes flew by and included many of the PAX favorites – here is what was delivered:
WARM-O-RAMA
Easy jog up and around the parking lot and circle up
IST x 15 IC
Deconstructed SSH
Seal Claps x 20 IC
Overhead Claps x x 20 IC
Jump Outs x 15 IC
Then put it all together SSH x 20 IC
Cotton Pickers x 15 IC
mosey to bottom of parking lot…
ACT I
Deconstructed Burpee Ladder
Round One Mericans + Jump Squats + run between islands (same for other rounds)
1st Parking Lot Island = 2 Mericans
2nd Island = 4 Jump Squats
3rd Island = 6 Mericans
4th Island = 8 Jump Squats
back down the ladder 8, 6, 4, 2
Round Two Mericans + Jump Squats
1st Island = 4 Mericans
2nd Island = 8 Jump Squats
3rd Island = 12 Mericans
4th Island = 16 Mericans
back down the ladder 16, 12, 8, 4
Round three – Burpees
1st Island = 2 Burpees
2nd Island = 4 Burpees
3rd Island = 6 Burpees
4the Island = 8 Burpees
back down the ladder to start 8, 6, 4, 2
ACT II
Grab sand bags (40 lbs) and mosey to track and partner up
time for the "pickem up, putem down" partner catch up
partner one picks up sand bag and completes a two hand throw (repeato around the track). Partner two runs a lap and catches up to partner one – flapjack – repeato until each partner has run 3 laps around track
Mosey back to parking lot
ACT III
Paddy Cake Sit-up + CDD ladder (5, 10, 15, 20)
complete paddy cake sit-up run to 2nd island for CDD, run back to start and repeato
MARY
Touch them heels
Low Flutter
1-min Elbow Plank
Recover Recover
MOLESKIN
– Master Q was late so we waited with some extra warm up
– Apparently there was no running during excelsior today (someone forgot to tell Ramrod that it was a running workout) so, YHC made sure the PAX got some running in
– We learned that the squatty potty really works and would make a nice x-mas present for the PAX
– Strong work out of the PAX today even limp wrist
– thanks Professor for getting me into this it is because of you and the PAX that I really care about your fitness
– I challenge the PAX in 2017 with the Q challenge 50 Q's in 2917 – can you do it?
That is all…TBone is out!