8 showed up for a different sort of Vortex Q. Zero running involved! Strudel is the FNG. Feels like I am missing one…sound off in the comments if I missed you.
Warmup:
- SSH X 25IC
- LCC X15IC
- Merkin X 10IC
- Cotton Picker X 10IC
- Imperial Storm Troopers X 15IC
Head to the back, grab a block, and come back to AO at bottom of parking lot.
Round 1:
- Bear Crawl/Crawl Bear to top of parking lot and back
- 5 IC – Block Curls/Squats/LBC/CDD/Toy Soldiers/Box Cutters
Round 2:
- Crab walk/walk crab to top of parking lot and back
- 10 IC – Same as above
Round 3:
- Inch merkin worm to top – mosey back
- 10 IC – Block Press/ISW/Freddy Mercury/Wide Merkin/Lunges/Slow Flutter
Round 4:
- Monkey walk up to top of parking lot and back
- 5 IC – Same as above – but 15 IC on Slow Flutter just to piss them off.
Take blocks back…Balance work time.
- 10 Dippy Birds each leg
- 1 min Cap'n Morgan pose with each leg
Mary:
- Glute Bridge Pulse X 15IC
- JLo X 15IC
- American Hammer
MC:
- Lots of conversation on why the hell we need to do inch merkin worms
- Dandelion saunters over to his truck mid work out to move some heavy chains from the bed to the inside of the truck…lot's of questions followed that.
- Think I came up with a Metrodog workout…every type of movement was his favorite.
- Skipper whined the entire time, i think, I tuned him out 2 min in.
- Pleasure to lead today.
V