Master Q’s first Q at The Valley

It’s only right for YHC to actually Q here since I’m supposed to run this AO. It had to happen sooner or later (and it will happen more). 3 men joined me and we had a nice small PAX for a great workout.

Warm Up
SSH x 15 IC
IST x 15 IC
Cotton Picker x 15 IC
Balls to the Wall x 1 Min

Run down Hill of Shadows to bridge:
10 Burpees OYO
Derkins x 10 IC
Run to Posts
Quadraphelia up the rest of the hill (fun)
10 Burpees OYO

Mosey to wall behind school
Peoples chair with air press x 1 min
People chair x 1 min

Mosey to new track
Double Reverse Indian Run (w/e you want to call it) each man goes twice

Mosey to stairs
Run up stairs (hit each stair)
Jump/Bunny hop up stairs
Spider Man Merkin up stairs (not reverse)
Mosey to playground for 5 pull ups

Plank when done

Mosey around school to Bus Lot
2 approx 100 yd sprints

Partner leg throw downs 10 middle, 10 left, 10 right
Mason Twist x 10 IC
Dying Cockroach x 15 IC
LBC x 15 IC

Thanks for the company this morning gents. At first I thought it was going to be just me and Dingo.

1. No workout on Monday at The Valley. MURPH will be at Tradtion.

2 thoughts on “Master Q’s first Q at The Valley

  1. Dingo

    Good lead GG! Lots of painful elements and lots of running!

    @Ribshack – Glad you were forced to sweat today!!

    @Raptor – #respect strong work this morning!

Comments are closed.