Super Stack. Man Maker Monday
Virgin Q at Man Maker Monday. I tried to bring a little taste of The Blender (Tuesday mornings) to the group.
Warm up:
Leave KB and mosey to the beginning of the parking lot
5 burpees
10 Imperial Stormtroopers
10 carrot pullers/long snapper
15 SSH
Walking toy soldier back 15 ft
Mosey back KB
Head one parking lot section with KB
Thang: Super Stack- 10 exercises
10 reps of each exercise then run to the end of parking lot island (approx 60 yds) then back. Repeat and then add the next exercise then continue until all 10 exercises stack. Distance of running was reduced slightly about every 3 exercises.
- KB swing
- Mericans
- Curls
- Shoulder press
- Skull crushers
- Burpees (audible to lawn mower pull 5 each arm 4 rounds)
- Squats
- KB upright rows
- Squat thrusters
- Carolina Dry docks
- Lunges 5 each leg
Total: 110 KB swings
100 mericans
90 curls
80 shoulder press
70 skull crushers
40 burpees
50 squats with KB
40 KB upright row
30 KB squat thrusters
20 bent over rows 5 each arm
10 lunges
Mary with Tabata. (25 seconds of exercise with 10 seconds break)
LF with KB
Pretzel crunch Switch leg at whistle
V ups with KB
Mason twist
Repeat the 4 Mary exercises
1 round of the following Mary exercises using Tabata
LBC
Box cutter
Dot the i
WWII sit ups
Recover recover
14 PAX survived the warmth and humidity. No one liked the 5 burpees at the beginning but Your’s truly needed to stretch his lower back. Hall Monitor yelled out today’s workout was going to be easy (it probably was for him). Cousin Eddie was prepared for the stack as he knows this Q very rarely does cadence. I didn’t hear too much chatter after about 10 minutes into it except for one song by Katy Perry-Tiger. Outlaw gave a quick bang bang (combo punch) as a reminder to the Q if they make him do burpees.
As usually, Roxie retrieved the ball for 45 minutes straight. She is now going to sleep the rest of the day. As for the Q, I had to go plant 4 trees before it got too hot.
Thanks Cobra Kia for allowing me to Q this morning. Great work by everyone!
Flo