Trifecta of Qs take The Crick

Great group of a bakers dozen gathered at The Crick to engage in some physical activity (understatement).  A huge shout out to the group of PAX who did 6 hours of training for the Triangle GoRuck event immediately before this workout.  WOW!  That’s STRONG men. (Candlestick, Kanye, Nickleback, Berkinstock, Floppy, Bob Ross, Ventura) Very impressive.

Shared Q responsibilities went from Three Doors Down to The Situation and then to OFlex.

Warm Up:

• Run around the athletic fields

Warm Up Exercises:

• SSH (x25)
• Good Mornings (x15)
• Windmill (x15)
• Sir Fazio Arm Circles (x10 each way)
• Peter Parkers (x15)
• Sumo Squats (x15)
• Morning Wood (x10)

Event 1:

• Run 100 yards 10 SSHs
• Run 100 yards (partner up and 10 sqwerkins each partner 20 total)
• Run 100 yards 10 LBCs
• Run 100 yards 10 Surfer Merkins
• Run 100 yards 10 starjumps
• Run 100 yards 10 Worst Merkin Evers

Event 2: (Turned it over to The Situation for Q)

• Run from the athletic fields to the stairs at the community center.
• Bear crawl up the stairs, zig-zag through the poles and down the stairs (all while bear crawling)
• Plank until everyone finishes.
• Lunge walk to the beginning staircase
• Bear crawl up the stairs, zig-zag through the poles and back along the wall.
• Peoples Chair with everyone doing a 5 count
• Balls to the Wall with everyone doing a 5 count
• Run to the service court and break into two groups (group 1 does Spider-Man on railings and bear crawl return under those Spider Manning.  Group 2 does left right step ups on the loading dock. Plank until all are done.

Event 3: (Turned it over to OFlex for Q)

• Run over to the school driveway
• Partner up (1 partner runs around the driveway circle while the other completed the following exercises.
  • Merkins
  • LBCs
  • Prisoner Squats
• Run over to the picnic tables by the playground and complete the following:
  • Erkins (x15)
  • one-legged squats (x10 each leg)
  • Derkins (x15)
  • Left right step-ups (x10)
  • Right left step-up (x10)

Mary:

• Through the hole (x25)
• LBCs (x20)
• Freddie Mercuries (x25)
• American Hammers (x30)

Name-o-rama, Announcements, prayer requests and Nickleback took us out in prayer.