September 20th, 2018 By Thick Burger

Temperatures are rising again, as the summer gives us a final reminder that it’s nearing the end. The pax are rolling in, and the QIC has planted the flag…LET’S DO THIS!!!

WARMUP
SSH x 20
Windmill x 10
Imperial Walker x 10
Hillbilly x 10
Merkin x 10

THE THANG
Mosey over and grab some bricks

1. The Motivator – exercise was borrowed from a beatdown at the F3 Indianapolis AO
10 SSH…counting down to 1
10 three-quarter SSH…counting down to 1
10 half SSH…counting down to 1
10 quarter SSH…counting down to 1
10 rabbit jumps…counting down to 1

9 SSH…
9 three-quarter SSH…

Then 8

2. Merkin Time Bomb – the entire pax holds plank. One person begins to do 5 merkins and counts down. When he reaches 2, the person on his left begins 5 merkins. This continued for several laps around the circle

3. Split into 2 groups
While one group runs a lap, the other group performs an exercise…
Shoulder Press
Biceps Curls

*Pause to do some more of the Motivator
7 SSH…
7 three-quarter SSH…

Then 6

Then 5

Tricep Extension
Lateral Raises

4. Lieutenant Dan (with the brick)

*Pause to finish the Motivator
4 SSH…
4 three-quarter SSH…

Then 3

Then 2

Then 1

5. Memory SSH – 5 SSH in cadence, followed by 5 silent SSH. The entire group must stop on time, or we run a penalty lap.

GUESS WHAT? PENALTY LAP!!

6. A set of 5s – we didn’t have time for 7s
4 burpees…run to the end of the parking lot…1 sumo squat
3 burpees…2 sumo squats

MARY
The QIC was running out of brainpower at this point and decided to tap into the creative minds of the pax. Everyone calls out an ab exercise, and we’d do it. Here were some of the ones we did:
LBCs
Russian Twist
Box Cutter (oooh that’s a new one)
Side Crunch
Low Flutter
V-Ups
Windshield Wiper (oh my, another new one)
I’M FORGETTING ONE…told you the QIC was running low on brainpower

MOLESKIN
1. Thoughts and prayers going out to all of those who were impacted by Hurricane Florence.
2. Stay tuned for more info about the F3 event at the UNC-Charlotte football game in late October
3. I hope you liked the Motivator. It will be making a return

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