The thermometer on the truck read 12 degrees at 0530 as a couple PAX rolled onto Tobacco Road for an early January workout on the coldest day of the year. The Q was charged to ‘keep us moving’!
The warm up:
SSH x 30
Imperial Walker x 20
Good Mornings x 20
Arm Circles x 10
Mountain Climbers x 20
Half mile jog down the Tobacco Trail .
Station 1: The Playground
Burpees x 12
Air squats x 12
Reverse Push-up using swings x 12
Extra Credit: Pull-ups to failure OYO
Run to station 2 (approximently 1/4 mile)
Station 2: The Wall
Dips x 12 in cadence
Merkins x 12
Carolina Dry Dock x 12 OYO
Run back to Station 1
REAPEATO 3x substituting wide grip merkins in round 2 and diamond merkins round 3.
Mosey down to soccer fields for grass drills.
Lap 1: crab walk goal lines and sprint sidelines.
Lap 2: bear crawl goal lines and sprint sidelines.
Lap 3 and 4 were cancelled due to lack of time and the Pax headed back for dealers choice
LBC x 20
Low slow flutter x 15
Standing crunches (courtesy of PBR) x 15
Russian Hammers x 15
Thanks to PBR and and Woody for showing up for my first solo Q. Look forward to more in the future.