Follow The Leader
AO: Academy
When: 2025-05-27
QIC: No-See-Um
PAX (4): lumbergh, Sweep3r, Tank
Preamble:
Signing up to Q the Tuesday after a Memorial Day Murph.....not my smartest move. But knowing there'd be other pax posting as well, we could all suffer through it together. And 3 other pax did just that so the four of us did a variety of things to work out all the kinks.Warm-O-Rama:
------------------------------------The Thang:
Directly to the parking deck thinking there might be a little rain early.
Run up to the top for some Donkey Dan's
- 1:3 Merkin/Donkey Kick…up to 5:15
Run back down…then finish up to 10:30.
*That was brutal!
Mosey to the front of IA for 3 rounds of the following. Mixed in were some sprints/light mosey in both directions down the sidewalk.
- 10 Burpees
- 15 Mike Tyson’s
- 20 SSH
Mary for the six.
To the Track for some Catch Me If You Can:
Rotate between......
- 10 Squats/Bear Crawl
- 10 Merkins/Lunges
- 10 Flutters/Bernie Sanders
Stadium:
- 1 Burpee at bottom / Stairs / Lunge walk across
- 3 Burpees at bottom / Stairs / Lunge walk across
- 6 Burpees at bottom
R&R with 9 Burpees at bottom and then 12 more at the end
With about 10 minutes or so left and YHC out of content, it was time for some Follow The Leader with Lumbergh up first. Up the stairs we went again and back down with some Dips thrown in. Sweep3r's turn with more stairs and two sets of Calf Raises. Tank then took us on a 'cool down' lap with some Bernie Sanders and Sprints on each curve.
Back to the flag for 2 MOM.
COT:
Announcement: 2nd F - No-See-Um's basement on Thursday, 6/5 (Ping Pong Battle)- Sprocket travels and sister.
- Lumbergh travel to Alaska
- Goldberg's family as his service was this past Saturday.
- Memorial Day Murph yesterday
Naked-Man Moleskin:
Strava Stats:- 2.73 miles
- 30:42 Moving Time
- Avg. Heart Rate 110 BPM
- Max Heart Rate 159 BPM