Kotter Q at the Estate

Event Date

Sep 30, 2017


Start with some mumble chatter, something about #nopushups mentioned by the PAX, and then recite the pledge.

Warmup:

  • Mosey over to the track to get away from the charter bus picking up a kids sports team, side straddle hop and imperial storm trooper on the track.
  • Realize that #nopushups must be a request for Burpees, and Burpees perfer an audience, so back to the charter bus for 20 Burpees OYO.
  • Cotton picker followed by some single count Mericans.

The Meat:

  • Quater Murph Modified:  1 lap around track, 25 pullups however you can get them, followed by 50 pushups – in cadence broken into 2 sets of 25, followed by 75 heel raise squats in cadence broken up into 3 sets of 25, followed by 1 lap around the track.
  • Grab a rock, top of the hill for some curls.  Then everyone on their back doing LBCs while 1 PAX at a time bear crawls around the rock in the middle of the circle.  Finish with some more curls and overhead presses before tossing the rocks back in the pile.
  • Suicides:  Bear crawl suicides on the football field…5 yd line, 10, 15, 20.  Then Lunge suicide, 5, 10, 15, 20.  Then plank suicide, 5 with a pushup, 10 with 2 pushups, 15 and 3 pushups, 20 and 40 pushups and then bring it back in.
  • Partner up:  Partner 1 quadraphelia up the hill with 5 burpees at the top, while Partner 2 planks.  Flipflop.  Then Partner 1 quadraphelia up hill with 5 burpees, partner 2 LBCs.

Mary:

  • Cool down with some abs.  Reverse LBCs, the Makhtar Ndiay, the 100s, touch them heels, and finish with the would famous shoulder touch mericans.

Moleskin:

  • Thanks Professor for the opportunity to lead, I think I have owed you this one for about 8 months.
  • The more times I hear #nopushups, the more likely I am to admit that burpees are not pushups, and they are a great replacement for any pushups that I had planned.
  • Beast took the full extent of the charter bus exhaust, so you get extra credit.
  • Even though Professor ran 7 miles before the Estate, he still smoked all PAX on that 1/4 mile at the beginning of the Quarter Murph.
  • Frogger informed me that a travelling rock is typically used for longer movements.  Noted for the next work out Frogger…hope to see you there.
  • It was an honor and pleasure leading, go make the world a better place PAX.