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.