What NOT to do!

Event Date

Apr 26, 2018


Fescue had some back issues so the new MQ duties kicked in early as I tried my best to provide.  I pulled up an old workout and made the best of it.  I hope Fescue gets over it soon… back pain is no fun!  

Warmup

  • Slow mosey to the back of the church w/ high knees, butt kickers and carioca
  • SSH 25 IC
  • CP 15 IC
  • WM 15 IC
  • Mountain Climbers 15 IC

The Thang

  • KB Curls 20 IC
  • KB Swings 20 OYO
  • Goblet Squats 20 IC
  • Sit-to-press 15 OYO
  • Lunge walk 20 yards w/ KB in cling
  • Merkins 20 OYO
  • Lunge walk back w/ KB overhead R/L hand
  • Burpies 10 OYO
  • Mosey to pullup forest
  • Good Pullups 10 OYO
  • Mosey back to KBs
  • Skull Crushers 20 IC
  • KB Swings 20 OYO
  • High Pulls 20 OYO
  • Deck Squats 15 OYO (the first what NOT to do again) – alternate was normal squats
  • Lunge walk 20 yards w/ KB in cling
  • Merkins 20 OYO
  • Lunge walk back doing KB pass through the legs
  • Burpies 10 OYO
  • Mosey to Hell's Ascent for a Merkin ladder from 10 to 5 with quadrapillia in between (the second what NOT to do is try quadraphillia up a wet hill) – audible to sprints

Mary

  • Mason Twists 20 IC
  • Low Flutter 20 IC
  • Box Cutters 14 IC (Swing State)
  • Pretzel Crunches 10 R/L (Tommy Boy)
  • WWII Situps 20 (Flo)

COT

Thanks for taking us out Buyan.  Prayers for your friend Doug and his family. 

Moleskin

  • I will never do Deck Squats again.  Although Uncle Rico appeased me and completed the set.  Nice work!
  • Even though the dew point was below the temp, the grass was still very, very wet!  I knew it was a bad idea on the second step.  
  • Flow is a kettle"baller"!  He was going back to his basketball days and left us all in the dust on the lunges with the "rock" pass through the legs.
  • T-claps to Swing State for joing us for Mary from what I'm sure was a tough workout at Spearhead
  • BamBam… you were missed.

Nice work men! 

Gypsey