October 11th, 2016 By Thick Burger

Well, folks…we are headed full steam into the fall. Temperatures this morning were in the mid/upper 40s as 5 pax rolled in to see what the QIC could cook up for them. And did the QIC ever cook up a doozy today…

WARMUP
SSH x  20
Windmill x 10
Good Morning x 10
Merkin x 10
Air Squat x 10

THE THANG
Begin to mosey over to the soccer fields, but McCoy had to make a detour and run inside. No worries…AUDIBLE!!

Clipboard dude
1 guy runs to the end of the parking lot, but leaves the remaining pax with a task/duty/exercise. When he returns, the next man takes off…repeato until McCoy gets back

Reunited and it feels so good! Welcome back McCoy…now let’s mosey

Station 1
Circle Burp (4 times around the circle)

Station 2
Bermuda Triangle – setup 3 cones. At Cone 1…1 burpee and then bearcrawl to Cone 2. At Cone 2, 2 burpees and then bearcrawl to Cone 3. At Cone 3, 3 burpees and then return to Cone 1. Once back home, Al Gore until everyone arrives (1 REPEATO X3)

Station 3
Mosey to the concrete stairs. Step-ups (x10 each leg).
Durkees – the QIC completely made this up! These are decline burpees, where you kick your feet back and up onto some stairs before performing your pushup. It seemed really fluid in my mind, but the execution was lacking (x5)

REPEATO X2

Station 4
BOPO
1 burpee
1 one-leg burpee
1 plank jack
1 one-leg burpee (with other leg)

REPEATO UNTIL THE QIC GETS TIRED
(he got tired fast)

Station 5
Time to get some burn in the legs…2 rounds of Copperhead Squats (AKA Tempo Squats)

Finish with the Walking Dead (lunge walk to the end of the field and back)

MARY
LBC x 20
Russian Twist x 20
Low flutter x 20
Alphabet

MOLESKIN
As always, I want to begin by thanking everyone for allowing me the opportunity to lead. It’s my goal to come up with something that we haven’t done before. I appreciate everyone’s effort today.

Now, is the part where I’d like to say something funny…but my coffee hasn’t kicked in yet, so I’m pretty lame 🙂

HEY HAVE WE COME UP WITH A NEW NAME FOR THIS AO YET???

Boondocks, TheGrove

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