Flashback to VQ

Event Date

Nov 08, 2018

AO


5 men made it out for a flashback to summer

Warmorama:

5 minutes – Single leg plank walkout

The Thang:

Format: 4 rounds of 6 sets. Sets 20 sec on – 10 sec off – 20 sec on – 10 sec off (each set is 1 min, round is 6 min)

1) 

a) low box plank stepper – plank position walking hands onto a curb and back

b) lateral runner – we used a parking line to jump laterally back and forth

2)

a) side straddle hop

b) bear crawl explosive pushups

3)

a) modified box thrusters – squat with lat raises

b) reverse lunge w/ twist

4)

a) squat jumps

b) mtn climbers

Finish with Burpees 15 x 10 x 5

Mary: 

El Tigre – Mason twist

Natty – Freddy mercury

Octoberfest – down dog to up dog

Germinator – Box cutter

Surf – alternating hand to foot plank

Moleskin:

  • Pax commented on lack of stretching.  Must have missed the 5:25 strech.  Pretty sure 5 minutes of walk-outs got everyone warm.

  • Oktoberfest and Q engaged in some tandem squats to make sure that adequate partner support was provided and form was in tact.

  • Q missed some of the chatter this morning trying to keep up with the HIIT time clock.

  • Great work this morning gents!