FallOut – 7/23
About a month back…I got suckered into signing up to Q at Fallout…little did the PAX know, things get SkEtChY when I come out….so….sorry to the 16 men who decided to show.
Here’s the thang
Warm-up
- Slow Mosey around parking lot
- SSH x 20
- IST x 15
- Toy Soldier x 10
- Dodge Ball x 10
- Merikan x 10
- Stay down….
- Spider x 10
- Fence Hops x 10 (OYO)
Afterwards Partner Up (3’s ideally – if multiple’s 2 people will mirror). Each group grab 1 cinder block and head to the track.
Next Exercise set is The SeeSaw – 3 Stations. Station 1 and 2 are on the cones, and station 3 moves between as “the timer”. All reps are done “as a team”
- Round 1
- Station 1 – OHP – 150 (as team)
- Station 2 – Squats (deep and slow)
- Partner 3 is the timer – bunny hop
- Round 2
- Station 1 – Curls – (150 as team)
- Station 2 – Twerk Squats
- Partner 3 is timer – Bear Crawl
- Round 3
- Station 1 – Skull Crushers (150 as team)
- Station 2 – V Ups
- Station 3 – Mario Hurdle (Get High)
- Round 4
- Station 1 – Plank
- Station 2 – Al Gore
- Timer – Sprint
- 4 sprints each person
After everyone was tired of being on the track…we headed over to the Basketball Courts to “Shoot to Avoid Burpees”
Then a slow mosey to the parking lot for Mary.
Circle Up, pass the ball around (randomly) and whoever has the ball…chooses the exercise.
- Amen – Jlo
- Snake Eyes – Shoulder Touch Merkins
- Jolly – Pillow Talk
- HassleHoff – (I forgot…sorry bud)
The Naked Moleskin
- Thanks to MonaLisa for handing me the keys to Fallout today…it was a BLAST to knock off the Q Dust and get out in the am.
- Huge shotout to the people who drove past other AO’s, just to come and support my lead
- As expected, the mumble chatter was REAL…and not just from Amen.