The Shredder
AO: The Bound
When: 08/09/2023
QIC: Ha-ha
PAX (13): Cookie, Flash (DR - City of Saint Louis), Ha-ha, MillerTime, Nacho Libre, Scampi, Tricycle, Yellowstone, Training Wheels, Moose, Little Foot, Biebs, FNG Klinger
Preamble:
Call went out to find a Q for today’s workout. No problem.
Arrived a bit early to set up and soon had 4-5 PAX helping!
Back at home base to meet the crew, disclaimer and mosey.
Warm-O-Rama:
Mosey to the back entry, some DB drills on the parking lot lines and up to the basketball court for warm up.
- SSH
- Weed Pickers
- Imperial Walkers
The Thang:
The Shredder
30 seconds of work, 15 seconds of rest. Two time through for each Cycle. Short mosey to recover after each cycle.
| Cycle#1: 30 seconds for each exercise |
| 1. Bear crawl |
| 2. Bodyweight step-up (left leg) |
| 3. Merkin (Diamond, normal) |
| 4. Bodyweight step-up (right leg) |
| 5. Single-leg hip thrust (left) (shoulders on bench, one leg up hip thrust) |
| 6. Mountain climber |
| 7. Single-leg hip thrust (right) |
| Cycle#2: 30 seconds for each exercise |
| 1. Plank |
| 2. Squat |
| 3. Jump squat |
| 4. Superman pullup (Superman position on chest, pull up motion) |
| 5. Lunge (left leg) |
| 6. Lunge (right leg) |
| Cycle#3: 30 seconds for each exercise |
| 1. Merkin |
| 2. Rear-foot elevated split squat (left) |
| 3. Rear-foot elevated split squat (right) |
| 4. Squat iso hold (squat hold 30 sec) |
| 5. Reverse crunch |
COT:
Nacho and Queso
Prayers for healing
Guide us through this day and surround us with the brotherhood