YHC arrived early to scope the AO for his third try at Q. Not exactly as I had pictured it in my head, but I decided not to deviate from plan. Circle up, begin….wait, two pre-ruckers coming in through the gloom. Welcome Epoxy and Franzia, OK, here we go….
Warm up:
SSH x 20
Plank Calf Stretch Q count
Good Morning x 20
Butterfly Stretch Q count
Prisoner Squat x 20
10-10-10
Windmill x 20
Grab your rock (Thanks Cornholio), pick a partner, head over to track…
Partner 1 Bear crawl across grass, 10 Merkins, Lunge walk back – Partner 2 – AMRAP arm curls
Flip-Flop when Partner 1 returns
Round 2 – King David Kicks across and back, 10 prisoner squats – Partner 2 – AMRAP shoulder press
Round 3 – Same as round one but with Mountain climbers and triceps extensions
Round 4 – Same as Round 2 but with Merkins and Bent Over row
Up to picnic tables…
3 sets each
Elevated Crunch, dips, irkins x 15, 12, 10
Down to wall – peoples chair then Balls to Wall each PAX 5 count…LOOK OUT! somehow Epoxy was skipped over, well here we go, we not only heard about it, but we paid for it with a painfully slow 5 count from Epoxy.
Over to turf for Mary…
Freddie Mercury x 20
LBC x 20
Merkin x 20
Flutter kick x 20
Homer to Marge x 20
Down Dog and Low-half-full Merkins (With a little help from Franzia and Epoxy)
Done
COT
Announcements – Check site for Labor Day convergence work outs, Sept 9 Stair climb at Crabtree (only AO that day)
Red Dog took us out with a prayer
