Round and Round We Go

AO: The Firehouse

When: 04/26/2018

PAX: Reuben, Dash, Fud, Lego, Skynyrd

QIC: Beans

 

With short notice, QIC had to put together a good workout.  Can’t let the PAX down.  Thought about just “going with the flow” as the great Huggiebear suggested.  But then it came to me in a glorious vision.  Lets hope this works.

Time to mosey.

Warm-O-Rama

SSH x 15 IC
Cotton Pickers x 15 IC
Imperial Walkers x 15 IC
Copperhead Squats x 15 IC

Mosey to the lower soccer field

The Thang

Modified Four Corners on the soccer field.  Each exercise is done on all four corners of the field running in between.  Switch to new exercise upon returning to starting position.  Four exercises for a total of four trips around the field.

Squats x 40 x 4 corners = 160 reps
LBC x 30 x 4 corners = 120 reps
Merkins x 20 x 4 corners = 80 reps
Burpees x 10 x 4 corners = 40 reps

Quick 10 count

Plank locomotive to the field entrance.  PAX line up in plank formation.  Last man in line sprints to the front.  Rinse and repeat until all PAX clear the field entrance.

I swear it sounded like a real train coming at the end.  Might want to let the field air out for a few days.

Mosey back to the pavilion

Dips x 15 OYO
Step ups x 15 each leg OYO
Leg raises x 15 OYO

Repeat for 20 reps and add Derkins

Mary

Each PAX called out an exercise.

Beans – American Hammers x 15 IC
Reuben – Dying Cockroach x 15 IC
Dash – Crab Humpers x 15 IC
Fud – Box Cutters x 12 IC
Lego – Freddie Mercurys x 15 IC
Synyrd – Swimmers x 15 IC

COT

Reminder of upcoming F3 cookout this Sunday and Saturday beatdown at The Zoo.  Prayer requests for Reuben and Fud.

Leave a Comment