July 12th, 2017 By Pharaoh

As a master Q I had decided that Sharknado is the default workout should no one sign up to Q and I knew the SUG was empty this morning so I made sure the old pizza box with the Sharknado instructions was in my truck.  However, I just didn’t have the heart to put us through the endlessness of Sharknado so we made up a workout of the fly.  (now to remember what we did)

Disclaimer and welcome to our FNG

Mosey to ticket booth

Windmills x10 IC

Arm Circles

SSH x 20 IC

Mosey to Tennis courts

Suicides at each tennis court alternating Walking Lunges and Sprints

Mosey to Kennel and partner up for 2 sets AMRAP each partner:

Partner Assisted Pullups

Partner Shoulder Presses

Partner Derkins

Mosey to RR Ties for some team building 5 pax to a RR Tie

20 curls – 20 OH presses – 20 curls – 20 OH presses – drop the RR Tie.

Back to partners: P1 Goblet squat with RR Tie, P2 runs lap  – switch 4 times

Mosey to bleachers 10-2 ladder: Muscle Ups and Derkins

Mosey to Hill by road – 10-2 ladder: LBCs – Mason Twist (Quadraphelia uphill)

Mosey to parking lot for Partner Pulls and Partner Pushes

Mosey to Ticket Booth for Mary

Crunchy Frog x 20IC

Pretzel Crunch x 10 IC

COT

 

The Dawg House

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