August 30th, 2017 By Sterling

14 men descended on Tradition to witness Sterling’s VQ.  Continued shovel-flag struggles threaten their timely departures, but Guinness was heard vowing to sharpen the shovel and put it straight into the asphalt tomorrow. The Q seemed to underestimate how difficult it is to count the entire workout. Save a few miscounts and some wonky inflection, the show continued. The troop circled up for a Mary a tad early, and since a 5 minute plank at dawn seemed cruel, they slow mosied (mall walked) the parking lot to bring it home.

Mosey to Warmarama:

Side Straddle Hop—15 reps in cadence
Jumping Ts—15 reps in cadence
Imperial Storm Trooper—15 reps in cadence
Cotton Picker—15 reps in cadence
Mountain Climbers—15 reps in cadence
Carolina Dry Docks—10 reps in cadence
Arm Circles

Mosey to Quad Burn:

Chair Pose—30 Seconds
High Knees (in place)—15 reps in cadence
Chair Pose—30 Seconds
Side Leg raises—10 reps in cadence (each side)
Chair Pose—30 Seconds

Mosey to Broad Shoulders:

*Using Bricks OYO
Shoulder Press Fly—20 reps
Bent Over Row—20 reps
Front Arm Raises—20 reps

*At the Bars OYO
Pull Ups—10 reps
Dips—10 reps
Battle Rope—20

*Using Cinder Blocks OYO
Lawn Mower—20 reps
Squat Press—20 reps
Lying Lat Pull—20 reps

—Repeato if time allows—

Mosey to Mary:
Crunchy Frog—10 reps in cadence
V-Up Roll Up—10 reps in cadence
Squirm—30 reps in cadence
Low-Slow Flutter—10 reps
Plank—30 sec, 30 sec, 60 sec

Slow Mosey Cool Down

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