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Instant Q

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March 1st, 2016 By Pharaoh

Good day to be at Rolling Stone for 14 Pax!

Disclaimer then The Thang:

Mosey to parking lot and run the lines frontwards and backwards

circle up

Arm circles to loosen up

Start the medleys:

Merkin-Mountain climber IC

1 Merkin IC – 1 Mt Climber IC

2 Merkin IC – 2 Mt Climber IC

up to 5 IC each – 10 sec recovery

from 5 IC down to 1.

LBC x 15 iC

Mosey to Basketball Court

Burpee – Windmill medley 1-5 and 5-1 IC

Low Flutter x 15 IC

Mosey to playground

2x -Pullups-bicep curls AMRAP with partner

Mosey behind the school

J-Lo/Plank Jack Medley 1-5 and 5-1 IC

Mosey wooden wall out front

Dips – Squats Medley 1-5 and 5-1 IC

Low Dolly x15 IC

Mosey to parking lot

CCD – Squat Thrust Medley 1-5 and 5-1 IC

Mary:

Crunchy Frog x 15 IC

Mason Twist x 10 IC

Pretzel Crunch

Namearama

COT

 

 

7 Comments on “Instant Q”

  1. Pharaoh March 1, 2016 at 11:47 am

    @Pax – Thanks for letting me grab the Q. I enjoy working out with the Stoners!!

    1. Hula March 1, 2016 at 3:33 pm

      @ Pharoah, All I could think of during those J-lo/Plank-Jacks was the voice of Moses exclaiming to Pharoah “LET MY PEOPLE GO”.

      You always bring a brutal beat down. Thanks for leading, as well as the prayer at the end.

      @Sugar- Thanks for picking me up, literally on those partner pull-ups!

      @Pax, great to see all the usual suspects. Looking forward to this Thursday. The theme will be March Madness!! 🙂

    2. whatley March 2, 2016 at 2:04 pm

      Pharaoh

      You da Maaaaaaaannnnnnnn!

  2. Sparknut March 1, 2016 at 12:15 pm

    @Pharaoh – Great job. Thanks for jumping in last minute with a solid beatdown. I think several were thankful that we didn’t have to use the default “Sharknado”.

    @Pax – Great turn out this morning!

  3. Loco March 1, 2016 at 3:30 pm

    @Pharaoh – awesome job on the fly, my shoulders are absolutely smoked.

    @Pax – It was great seeing everyone after a couple of week hiatus due to sickness/travel. Long range forecast is showing temperatures rising into the spring category so let’s keep up the solid numbers.

  4. Marie Calendar March 1, 2016 at 3:35 pm

    Thanks for stepping up today, Pharaoh, as always a challenging workout. J Lo and I appreciated you finding us a soft spot…you know what I mean.

    Until next time.

  5. WaterBoy March 1, 2016 at 6:44 pm

    Pharoh thanks for jumping in and taking the q!

Comments are closed.