Mayhem requested a Q switch for the day – I contemplated bringing the Horseshoe to Viking, but after an especially hot and brutal BoneSaw, and in the interest of being friendly at an AO I have always enjoyed, I though better of it. But easy it was not…
The Thang:
Mosey to lower parking lot
Swan dive to forward fold X 3
Plank to cobra to downward dog X 3
Downward dog to pigeon each side
Mountain Climbers X 20
IST X 15
SSH X 20
Cotton Pickers X 15
Windmills X 15
Jog to the base of the hill
5 total laps of Quadraphilia up the hill with 20 LBCs at top and 20 CDD at bottom
Mosey to the Concession stand – People's chair with 20 Air Presses
Mosey to the pavilion
Dips X 15
Step-ups X 10 each leg
Top Shelf Derkins X 10
Mosey to rock pile
Sumo Squats X 10
Curls X 10
Shoulder Press X 10
Skull Crushers X 10
Jog to pavilion near basketball courts
Dips X 15
Step-ups X 10 each leg
Bottom Shelf Derkins X 10
Jog back to rock pile
Supine Skull Crushers X 10
Chest press X 20
Curls X 10
Shoulder press X 10
Squat to curl to shoulder press to skull crusher and back X 10
Jog back to launch
Plank
Low Flutter X 20
Rosalita X 20
Touch 'Dem Heels X 20
Dying Cockroach X 15
Plank, alternating left arm, left leg, right arm, right leg up
Pretzel Crunch X 10 each side
Twisted Marge X 15
LBC X 20
Naked Man Moleskin:
1) Thanks to Stapler for wearing the Fightin' Irish shirt to the workout, thanks to you – we were BURPEE FREE!
2) Always an honor and privilege to see Jethro
3) Thanks to The Geek for choosing Viking today, I know you have choices when you sweat in the gloom and I appreciate you choosing to sweat with me
4) Much respect to Stromboli, past Master Q at Viking and today's War Daddy
5) Great also to see Grenade out in the gloom for a bootcamp – we need to see you more! And thanks for the java
6) Hope someone found Taco Tuesday and enjoyed it!
Honor and privilege to lead this grou of men this morning!
Aye!
Outlaw