It has been so long since I have posted at GCC much less Q'd a workout. Back in the Dragon Slayer was a boot camp workout but at some point moved to KBs. No matter, I Q what I want to Q so we are going back to old school GCC!
Wait! We can't get to the back of the church anymore?!? Where is Hell's Ascent?!? You can have a GCC workout without Hell's Ascent!!! Whew! At least the tires are still hidden in the woods! Everything will be ok!
Warm Up:
SSH
Windmill
IST
Mountain Climber
Side shuffle to the rocks
The Thang:
Pick a good non-traveling rock and take it to the closed corner of the "square"
Corner 1 = 10 each – curls, squat to press, bent over row, run to next corner
Corner 2 = 10 each – Old school sit ups, crunchy frog, homer to heaven
Corner 3 = 10 each – CDD, wide merkins, diamond merkins
Corner 4 = 10 each = jump squats, lunge each leg, jane fonda each leg, run to start
REPEATO
Put the rocks back and mose to the road by the pull up bars
Pull out one tire only
line up behind the tire. first guy flips the tire 3x, rest of guys bear crawl behind the tire. first guy moves to back of the line and bear crawl
cycle through all the guys 2 times. everyone picks up the tires and carries back to start
line up behind the tire. first guy flips the tire 3x while everyone else stays in place and does squats. first guy runs back and tags next guy. Next guy flips 3x and runs back and tags next guy, etc. All pax go through one time.
after everyone goes, first guy runs tire to and flips 3x back to the group. Group stays in place doing flutter kicks. everyone goes through one time
put the tire back
Mosey back to cars
Mary – various core exercises!
Recover Recover
Moleskin:
- thanks to Qbert for leading the charge for this AO!
- Mr Holland lost his wedding ring during the 4 corners exercise. We all grabbed our flashlights and went to look for it after the workout. Mr Holland found it pretty quick! It was a rubber ring, but it had sentimental value so glad we found it
- thank to everyone for coming out!
Jimmy O