A Well Balanced Workout

DATE: 9/29/17
QIC: Gobo
# of PAX: 16

PAX: Bath Salts, Busted Grille, Flounder, Dixie Chick, Last, Zorro, LETC, Mr. Kotter, Wreck it Ralph, Tom Sawyer, The Hoff, Havard, Kong Fu Panda, (FNG-Book Worm), and Mayhem

No better way to break the recovery after the Spartan Super than signing up for the Q. And boy did I struggle….I hope no one noticed. :/

WARM UP:

  • SSH x 40 IC
  • Mountain Climbers x 20 IC (Correctly)
  • Merkins x 15 IC
  • Moroccan Nightclubs x 50 IC

Mosey to the shelter.

THE THANG:

  • Incline Merkins x 12 IC
  • Knee ups x 15 IC
  • Decline Merkins x 12 IC

Rinse and repeat

Mosey to the first speed bump. Bear crawl to the next. Then burpee broad jumps to the stop sign.

Mosey to the pull-up bars. Form four lines behind the tall pull-up bars. Hold plank while first in line does the exercise. Then move to the back. In all, everyone did 3 rounds of these:

  • 5 Regular pull ups
  • 5 Opposite hand pull ups
  • 5 Opposite hand pull ups (switched)
  • 5 Chin ups

Then one round of pull ups while everyone holds peoples chair.

Mosey back to the flag.

MARY

  • Picklepumpers x 15 IC
  • Hundreds x 100 IC

COT/MOLESKIN

  • Silver Fox tomorrow at 0700 at Alderman Elementary.
  • BROLYMPICS! Sign up
  • J and J this morning.

Thanks for letting me lead!

Gobo -out!

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