AO: Shadow
QiC: Dubya
Pax Count: 14
Pax List: Big Apple, Billboard, Dorian, Dubya, Flipper, Madoff, Manhole, Mossad, Radar, Ricochet, Rum Runner, Saltlick, Sunshine, Wreck-It Ralph
FNG Count: 0
Downrange:
14 Pax showed up for a Dubya Saturday Q at DNC. 75 degrees and humid to start, summer is back.
Warm-O-Rama: In the parking lot: all IC
- Side Straddle Hops x 20
- Mountain Climbers x 15
- Windmills x 15
- Cotton Picker x 10
- Monkey Humper x 10
10 burpees OYO – we will be doing a burpee EMOM timer – every five minutes 10 burpees OYO (we later modified this to 5 burpees at about 25 minutes through the workout, Q’s eyes were bigger than his stomach)
The Thang
Thang 1
Mosey to coupon cul de sac for a “modified four corners” on the hill. Working from the cul de sac up to Roberts drive running between exercises:
- 10 – 4 x 4s
- Burpee into plank position
- Four merkins
- Four Mountain climbers (4 movements each leg)
- Jump / clap
- 10 drydock crabs – at playground gate
- 20 sumo squats at carpool loop entrance
- 10 Merkins at Roberts Drive; head back down hill
- Do the exercises back down the hill
- Rinse and Repeat 2x, finish at bottom
Mary at bottom of cul de sac
- ABC x 15
- Obliques L over R, R over L x 15 IC
- Low Flutter x 20 IC
- Russian Twist x15
Thang 2
Trail run to top of Roberts Drive
At the curb:
- 10 merkins IC – hold plank
- Prisoner squat x 15 IC
- 10 Floyd Mayweather IC – hold plank
- Rocky Balboa x 20 IC
Run trail loop back to top and rinse and repeat the above exercises
Mosey to Austin parking lot
Thang 3
Stealing from Mahole’s finisher a few weeks back but changing up the exercises a bit:
- 15 dips on the wall – run to halfway lightpole
- 10 Toyotas – run to end
- 10 Turkish getups
- Rinse and repeat
- Most folks made it into the second set
COT
Saltlick took us out. Manhole’s daughter graduates high school today – exciting times.
Naked-man moleskin
About 2.5 miles and a lot of tough body weight work – good cardio load today. Great effort by all on a hot day. Thanks Saltlick for reintroducing the burpee EMOM. Great to continue to be surrounded and encouraged by this group.