Pop, Lock, and Drop It

Event Date

Sep 25, 2019


Small group of 4 this morning. CG was blasting the tunes. YHC thought about just having the BD be a pop-and-lock-it dance competition. Firestone/Carpetbagger expressed their displeasure with CG. We moseyed around DPK and warmed up by the former statue.

 

Warm-A-Rama

  • SSH x 20 IC
  • TS x 10 IC
  • Windmill x 10 IC
  • Mountain Climber x 20 IC
  • Merkin x 10 IC

 

The Main Thang

  • Dips x 15 IC
  • Incline Merkin x 10 IC
  • Step ups x 10 OYO each leg
  • Dips x 15 IC
  • Decline Merkins x 10 IC

 

Mosey to the rock pile

  • Curls x 15 IC
  • Skull Crushers x 10 IC
  • Bent over row x 15 IC
  • Chest Press x 50 OYO
  • Goblet Squat x 10 IC
  • Rock Webbs (1:2 ratio up to 5 merkins and 10 OH press, then OH press come down by 2 while we go up by 1 merkin until 10 merkins and 0 OH)
  • Curls x 15 IC
  • Skull Crushers x 20 OYO

 

Mosey to parking deck

  • Run down Deck
  • Lunge walk up Deck
  • Quadraphilia down Deck
  • Broad jump/Bunny hop up Deck
  • Run down Deck
  • Bear Crawl up Deck
  • Side shuffle down and up deck facing your left
  • Side shuffle down and up deck facing your right

 

Mosey to Launch

Mary

  • Low flutter x 25 IC
  • Low dolly x 10 IC
  • LBC x 20 IC
  • Pretzel crunch x 12 IC (each side)
  • Superman x 10 IC
  • Plank to Dive Bomb to Cobra stretch

Recover. Recover.

 

Moleskine

  • Where was everyone? Jimmy O informed YHC he was feeling sick but didn't realize that meant ALL the pax were gonna be elsewhere (or FS).
  • Carpetbagger gave us the lo-down on the going ons in the Town of Huntersville. Lots of fun facts were learned.
  • Future Mad Sci Qs need to use the grass by the rocks. So plush. So soft.

 

Thanks Jimmy O for the opportunity to lead (and for volun-telling me to pick up the Q). Until next time – CB