The VSF was planted and 11 Men of Highlands posted to yet another Q’less workout.
Warm-O-Rama
SSH x 20IC
Merkins x 10IC
IST x 10IC
Mosey around parking lot perimeter
The Thang
Round 1
All exercises AMRAP
Timer: Tire drag sprints length of parking lot #crowdpleaser
KB Swings
KB Flutter Press
KB Clean Press
KB Pull-Overs
KB Curl
KB Round the World
KB Lawnmower Pulls
KB High Pull
KB Bent over Row
On Deck: Merkins
Mosey to playground
15 reps each of:
Box jumps
Pull-Ups
Incline Merkins
Derkins
Mosey back to KB’s
Round 2
repeato KB exercises
changes for round 2:
On Deck: LBC
Timer: Burpees 10 OYO
Mary
Freddie Mercury x 15IC
Low Dolly x 10IC
Homer to Marge x 4 (4ct down) transitioning to
Low Dolly(again) 10IC
Moleskin:
– Great work men, always good times to see you push yourself
– Happy Birthday Derby…a 50# MDUSA KB is a gift that keeps on giving the whole year
– Welcome FNG’s Taylor and Ed. The workouts will not get easier, you’ll get stronger
– Once again a Q’less workout. Men, you are completely capable of leading a workout. We need more men to step out of their comfort zone a and sign up for a Q spot. If you’re unsure of planning, consult a veteran Q and they’ll be more than happy to Co-Q and lead you through an entire workout…this is what we do guys, this is our purpose…We reinvigorate male community leadership by leading small workout groups.