No Burpee Saturday!
3 men joined the QIC for a Saturday beatdown that was promised not to have 1 burpee or merkin!
Mosey to old Kannon AO launch
warmorama- Motivator 5x, 15 IST and 10 BSNs
the thang: mosey down west Ave for first ladder. 20 dips and run to end of west Ave for 2 squats. Repeat going down by two and up by two each time.
mosey down Vance and over to cannon baller way for next ladder with a hill. At the top of the hill 10 WWII and run down hill at the bottom for 1 lunge each leg. Complete ladder with 8 minutes to spare.
mosey back to Mary, however, no Sir Topham Q is complete without a few sprints. 2 sprints around block in front of Mary.
it was a great morning workout. Everyone worked hard on the ladders and pushed on the hills finished off with the sprints and everyone pushed hard. Big Country had a blow out smoking us all until that moment! Also had a sighting of Phidipidees and another Rucker or two!
prayers: big country’s leg and grandmasters knee