July 5th, 2016 By Thick Burger

Yesterday was the 4th of July, but 3 brave souls woke up early to continue the fireworks with an explosive workout! In light of the upcoming Olympics in Brazil, the Q had a great idea of using the Olympics as a theme for today’s workout.

WARM-UP
Light mosey around the parking lot
SSH x 15
Windmill x 15
IST x 15
Hillbilly x 15
Merkin x 10
Plank

THE THANG
OLYMPIC BURPEE BASKETBALL
1 man dribbles the basketball through a small obstacle course. At the end of the cones, he does 5 pushups (with both hands on basketball to engage the core)

The others do burpees and rotate upon return of the guy with the ball

Another round…air squats
Another round…LBCs
Another round…WW2 situps

Mosey to rock pile

OLYMPIC WEIGHTLIFTING
Everybody grab a coupon (big heavy rock)
Curls x 10
Shoulder Press x 10
Chest Press x 10
Skull Crushers x 10
Air Squat (with coupone held above head) x 8

Lightning Round (faster pace)
Curls x 5
Shoulder Press x 5
Chest Press x 5
Skull Crushers x 5
Air Squat x 4

Mosey to softball/baseball diamonds

OLYMPIC BURPEE BASEBALL
*just for the record…I’m fully aware that baseball is no longer an Olympic sport*

1st inning…1 man sprints around the bases, while the remaining pax do burpees. Once 1st man completes a trip around the bases, we rotate until everyone has run.

2nd inning…1 man sprints, pax does air squats

3rd inning…1 man sprints, pax holds a plank

Mosey to the track

OLYMPIC TRACK AND FIELD
1 man does a 400m lap…the pax does LBCs. Rotate until everyone has run

Another 400m lap…pax alternates between 10 air squats and 10 pushups until everyone has a chance to run

200m sprint…pax holds a plank until runner returns…everyone rotates

Mosey back to parking lot for Mary
WW2 situps x 10
Low flutter x 10
Low Dolly x 10
Rosalita x 10

MOLESKIN
1. I enjoyed the opportunity to Q today. Great work by everyone. I hope that mixing up the exercises was a welcome experience!

2. Thanks for helping me keep the time today gentlemen! I promise to wear a watch the next time  🙂

3. Don’t forget that we have F3Boondocks Hump Day Happy Hour TOMORROW (Wednesday) at Big Al’s Pub and Grubberia, 7pm.

 

Boondocks, TheGrove

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