A fine misty morning at the Cougar with what looked to be a low fog off in the distance served as the setting for Turnpike’s first Q.
Warm up
Side Shuffle hop
Arm Circles(fwd & back)
Windmills
Imperial Walkers (Q will work on his count and wording for warm up 🙂
The Thang
Headed to the Cougar field and split into 4 groups of 4, with each group starting 4 rotations around the perimeter of the football field from each of the 4 corners of the football field (marked with orange cones)
Rotations consisted of:
Run down sideline to the bench(about 50 yd line) 5 Dips in cadence in first rotation 10 dips 2nd & 3rd, 5 dips 4th
Continue run to end of field 2 burpees at cone;
Bear Crawl halfway across field to the small goals – use goals for pullups – 5count in all 4 rotations
Continue Bear Crawl to opposite corner – 2 Burpees at the Orange Cone
Run backwards back towards 50yd line to benches – 5 Dips in cadence in first rotation 10 dips 2nd & 3rd, 5 dips 4th
Continue Run Backwards to next corner – 2 Burpees at the Orange Cone
Last segment along the end of field was Lunges to the small Goal where we did 5 Jump Squats in 1st rotation, 10 in 2nd & 3rd rotation, and 5 in 4th rotation
Finish with lunges to the starting corner – and 2 burpees at the Orange Cone
All grouped back at starting point for a brief rest period where Homes decided to call out a 10 count of Merkins rather than a resting 10 count – maybe he wanted more burpees in the rotation?
With all groups back together did a 1/4 mile loop around the track…Indian run.
Then back to the paved front end of the field to finish up with Mary
Mary
Flutter Kick
Freddie Mercuries
LBCs (a few others which I was too winded to remember except for Spooky’s Reverse Burpees which we backwards crab walked to grass to do)
Welcome FNG – FlatLine!
Thanks to all for your support during my first Q – what a difference when your out in front of everyone!
Turnpike,
