Here’s the thang:
Warm-up
Run around HT
20 SSH IC
10 Carrot Pullers
20 SSH
10 Windmills
20 SSH
10 IST
20 SSH
10 Toy Soldiers
20 SSH
10 Low Slow Squats (down on 4, up on 4)
10 Low Slow Merkins (down on 4, up on 4)
Mosey to the HT Parking Lot and find a curb
20 Muhammed Ali’s
10 Low Slow Squats with 1 foot on the curb (down on 4, up on 4)
10 more, but down on 3, up on 1
10 more, but down on 1, up on 2
20 Muhammed Ali’s
10 Low Slow Curb Merkins with 1 arm on the curb (down on 4, up on 4)
10 10 more, but down on 3, up on 1
20 Muhammed Ali’s
Finish up the Curb Merkins down on 1, up on 3
Flap Jack and do the same on the other side
Lunge walk half way across the parking lot
10 wide grip merkins
10 Squats
Reverse Lunge Walk back
Mosey around the parking lot
People’s Chair for 30 seconds. Then add 15 air press.
15 calf raises each calf
People’s Chair for 30 seconds. Then add 15 Touch Dem Heels.
20 LBC’s with feet against the wall
10 Curb Merkins
10 Low slow squats (make sure your butt is on the curb going down)
10 Decline curb merkins
Mosey around HT
People’s Chair for 30 seconds. Then add 15 air press.
20 LBC
20 Low Flutter
10 Crunchy Frog
10 Mason Twist
15 Calf Raises
Recover / Recover
Thoughts from the Q:
May the Fourth be with you!
The above is my best recollection of what happened. Take credit for what you did. You did a lot.
Curb squats are pretty tough. My legs have been sore today.
I always considered a good workout one where the time flew by. Since Jersey Boy indicated that this workout seemed to last forever, should I change my definition of a good workout?
Also, we discovered that Jersey Boy is counting impaired if the Q changes up an exercise cadence count.
Greyhound gave it his all this morning. Hope nothing cramped up too bad.
Bag Boy had to leave right at Recover Recover. But he left it all out on the field. Strong.
Canuck apparently is not a fan of Squats and Merkins. He missed all the fun but showed up at the end to snag a place in the backblast.
Check Twitter for details on the weekend Clean Up event.
Thanks for getting me out of bed to lead you fine men this morning.
Hollywood
Glad to see Bag Boy and hear that his stomach didn’t bruise from an incident at Dragon Slayer.
Great workout today (beat down). Bottom of my right foot did cramp up, but a banana and 2 bottles of water stopped further cramping.
You know it’s a great workout when you think you’ve finished 45 minutes and it’s only been 25! Thanks for your leadership, sir!