13 showed without a Q and the following went down
Warmup
- SSH x 10
- Merkins x 10
- Cotton Pickers x 10
Main Event
Something like this
- Squat Press 15 On Your Own (OYO)
- Single Arm Clean and Press 15 OYO
- Halo 15 OYO
- Standing Row 15 OYO
- Single Arm Row 15 OYO
- Bicep Curls – 20 two arm or 10 each arm if single
- Skull Crushers 15 OYO
- Pullovers 15 OYO
Mosey over to Playground for 10 Burpee Box Jumps
2nd Set
- Squat Press 15 On Your Own (OYO)
- Single Arm Clean and Press 15 OYO
- Halo 15 OYO
- Standing Row 15 OYO
- Single Arm Row 15 OYO
- Bicep Curls – 20 two arm or 10 each arm if single
- Skull Crushers 15 OYO
- Pullovers 15 OYO
- Chest Press 15 OYO
- Single Arm Press 15 OYO
Slowwwww Mosey to bottom of Stairs
- Air Squats while you wait
- Reverse Merkins up stairs
- Air Squats at the top while you wait
Mosey to COP for Mary
Peoples Mary
- LBC x 25
- The Squirm x 15
- Low Flutter x 15
- Low Dolly x 15
- Reverse Crunches x 12
Moleskin
- Thanks for hanging with me today, that was painful and humbling no to be able to finish the workout.. suck getting old!
- Great work by the pax today we will have to do a better job at getting Q’s singed up.
- I said this before and I will say it again, I think BuckWheat and Major Pain are ready to Q
- Sound off Below if i left your name off
- Sorry you missed the Pax Tank and glad you made your way over to our hubble beat down
Major pain is signed up to Q Iron Fist next week! #highexpectations
@ Gump – Thank you for stepping up this morning. Hated to see you go down with an injury. Hopefully you are feeling well today.
The reverse spider-man pushups up the 3 flights of stairs was brutal. I will be feeling that all day.
@ Gump- Thanks for taking the Q this morning. Great beatdown on the fly! Hope you are feeling better.
@Gump thank you for filling the Q spot this morning and including what seems to be a Gump favorite… The Reverse Spider-Man.
Thank you making us get involved with a people’s Q at the end.
Hope your back heals quickly!
@Gump Thanks for stepping up this morning. Great workout on the fly! Sorry your back flared up on you, hopefully it heals up quickly.
Now that I’ve been officially called out, I’ll sign up to Q a mettle workout. I’ve only been doing kettle bells for about a month, but I’ll give it a shot. I’m definitely not ready to Q a bootcamp yet though…
If you are posting to Highlands tomorrow bring any kettle bells you have nice easy post planned.