February 24th, 2017 By Big Blue

Looked at the Q signup last night and it was still open, rather than take a chance with a sharknado workout, I decided to take the helm…  I arrived early to see if we could get into the stadium and noticed a truck parked up by the school with a stranger inside, am I about to happen upon a drug deal? Who else would be sitting in a school parking lot at 5:15 AM?  After a quick run around the stadium (she was locked up tight) I ran back to the parking lot.  When another pax pulled in, the stranger drove up and introduced himself.  Traveling from Lexington we welcomed Thumbs Up to our AO.

Disclaimer

Mosey around parking lot, run some lines – forward, backward, side to side, circle up for warm-ups

Warm ups

SSH IC * 15, Cotton Picker IC * 10, IST IC * 15

The Thang

mosey to cinder blocks – everybody grab one, separate into 4 groups and spread out about 30 yards apart. Three stations – Goblin Squats, curls and shoulder presses.  4th group walks with block above head to station one and begins doing station 1 exercise.  Group one then walks to station 2 and does station 2 exercise.  Group 2 then walks to station 3 and does station 3 exercise.  Repeat until everyone back to beginning station.  Rinse and repeat with stations of bent over rows,  triceps extensions and chest presses.

Merkin Mosey

Mosey along school service road.  Stop at each light and do 10 merkins.  Merkin types include: spidey merkin, shoulder tap merkin, offset (left hand high), offset (right hand high), diamond merkin, wide merkin, regular merkin, burpees.

Suicides

Mosey to front school parking lot for some suicides.  Regular suicides except bear crawl from first line back to start.  (Thumbs Up bear crawls faster than most of us run).

Donkeys

Mosey to school and start 10-1 ladder of Donkey kicks and 1-10 jump squats – got about half way before we had to call because of time (Thank goodness)

Mary

Dying cockroach IC * 15, Low Flutter IC * 25, reverse LBC IC * 10, Mason Twist IC * 15

The Dawg House

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