15 PAX rolled out to what they expected to be the Wolf Run, but what the got was more like the Wolf Bootcamp. That’s what T Square gets for recruiting a bootcamp guy to Q! Let the pain begin…
The THANG
Warm up
Run down to the bottom parking LOT (thank you Fungo for clairifying that)
- SSH x 25
- Windmills x 20
- Mountain Climbers x 25
- Merkins x 20
- Sir Faz Arm Circles x 8
- Reverse SFAC x 8
Grab some curb for alternating L/R step ups x 25 and mini jump ups x 20
Here’s where you needed to bring your gloves:
- Bear crawl to the end of the parking LOT
- Single leg dead lift R leg x 10, L leg x 10
- Bear crawl back to the entrance of the parking LOT
Run up to the next parking LOT
- Partner carry to the end of the parking LOT
- Single leg dead lift R leg x 10, L leg x 10
- Partner carry back to the entrance of the parking LOT
Run up to the next parking LOT
- Manbarrow (wheelbarrow with 5 push ups added) to the end of the parking LOT
- Single leg dead lift R leg x 10, L leg x 10
- Manbarrow back to the entrance of the parking LOT
Run to the parking deck
L/R stepups x 20, Irkins x 20, L/R stepups x 20, Dips x 20
- 1st level – 6-10 jack webbs, run the circumference of the deck, up the stairs to the 2nd level
- 2nd level – Homer to marge dips x 20, run the circumference of the deck, up the stairs to the 3rd level
- 3rd level – Dry docks x 20, run the circumference of the deck, up the stairs to the 4th level
- 4th level – TD Merkins x 10, run the circumference of the 2 parking decks combine
Single file bear crawl down 3 level of stairs
6 minutes of Mary
- Russian Hammers x 30
- Long slow flutters x 25
- LBC’s x 20
- 1 minute plank hold for White Shoe: High plank hold, Putin, Sarkozy, High plank hold
COT
Announcements
- Guests from Charlotte to Q Pullen on Saturday
- New Hi-Fidelity running workout hard launch is this upcoming Wednesday, if you like to run….this is your workout
- Good job today as we fought the humidity
