A perfect morning brought out 15 men for an unknown VQ workout. As we made our way to the back of GCC to start, I overheard the someone say, "Do we normally start in back?" Then DonHo says with a curious laugh… "NEVER". I guess that's what happens when you let a rookie have the reigns.
2 for the Standard. 2.25 miles at an easy pace. I appreciate Turnpike keeping me company!
WARM UP:
Slow mosey around the church with high knees, butt kickers and R&L carioka (1/4 mile)
Side Straddle Hop 25 IC
Cotton Pickers 15 IC
Windmills 15 IC
Mountain Climbers 15 IC
SET 1:
Curls 10 IC
KB Swings 20 OYO
Goblet Squats 10 IC
Sit to Press 20 OYO
Lunge Walk across parking lot with KB (about 50 ft)
Merkins 20 OYO
Lunge Walk back across parking lot with KB held overhead R halfway then L
10 Burpies OYO
1/2 lap to the front of the church – no man left behind, pick up the 6 (1/8 mile)
10 Burpies OYO
1/2 lap to the back of the church – pick up the 6
SET 2:
Skull Crushers 10 IC
KB Swings 20 OYO
High Pulls 10 IC
Deck Squats 10 OYO (Gypsy Squats thanks to DonHo)
Lunge Walk across parking lot with KB
Merkins 20 OYO
Lunge Walk back across parking lot with KB pass through the legs
10 Burpies OYO
1/2 lap around the church – pick up the 6
10 Burpies OYO
1/2 lap to the back of the church – pick up the 6
SET 3:
Repeat SET 1
Recover Recover
Wait… a single burpie countoff! Bam Bam was not a fan.
COT
MOLESKIN:
I appreciate the opportunity Bam Bam. After only posting for a couple of months, I still feel like such a greenhorn. It feels good to attempt to do my part as I've witnessed many amazing Qs who give up their time and offer their leadership. Thank you all for your fellowship and encouragement!
Gypsy