Hokie Pokie’s Grand Finale

Q-Hokie Pokie

Moolah, Spaz, Opie, Bravo, Big Blue, Shooter, Terrible Towel, Yellow Cake, Chachi, Buck, FNG-Leonard

 

 

Last day of the Iron week challenge for Hokie Pokie. It was a great crew all week. A lot to be thank you for!! I wanted to keep us moving this morning, and by the end, we were all feeling it.

 

A mosey around the parking lot and then grab a brick and head to the medical complex.

 

Warmarama:

SSH (IC) x 12

Penny Pickers (IC) x 12

Wind Mills (IC) x 12

Mt Climbers (IC) x12

Arm Circles

 

Hokie Pokie Gassers

  • Line 1 – 15 SSH
  • Line 2 – 10 Squats
  • Line 3 – 5 Burpees
  • Repeato
    • Line 1 – 5 SSH
    • Line 2 – 10 Squats
    • Line 3 – 15 Burpees

 

10 -1 Ladder

Start with Mike Tysons on the wall

Other side SSH

 

 

Grab your brick and get on the line

Need to get the brick to the other side

Bear Crawl to line 2, run back to get your Brick, over head carry to Line 2

Repeato until you get to line 4

 

Repeato back, but do walking Lunges vs Bear Crawl

 

 

Circle up headed off the 2H of the work out, People’s Q

 

Q calls the first exercise, when we get back the next in line calls the exercise

 

  1. 2 Man Makers

Indian run, with a Burpee plenty

 

  1. 2 Man Makers
  2. 4 Lawn mower pulls

Snake Indian run

 

  1. 2 Man Makers
  2. 4 Lawn mower pulls
  3. 6 Over head press

Sprint around the building

 

  1. 2 Man Makers
  2. 4 Lawn mower pulls
  3. 6 Over head press
  4. 8 Curls

Sprint to the end of the parking lot and back

 

  1. 2 Man Makers
  2. 4 Lawn mower pulls
  3. 6 Over head press
  4. 8 Curls
  5. 10 SSH

Indian run, with a Burpee plenty

 

 

And so on, in the end, we did:

  1. 2 Man Makers
  2. 4 Lawn mower pulls
  3. 6 Over head press
  4. 8 Curls
  5. 10 SSH
  6. 8 Tricep extensions
  7. 6 Bent over rows
  8. 4 Apllo Ono’s
  9. 2 Monkey Humpers

 

Clean up and head to the shelter

 

Marry:

Plank up

Plank Jacks (IC) x 12

 

 

Recover…Recover

 

 

Thanks for coming out this week and following a long.  Great work!! FNG – Leonard should back on Monday, so let’s start thinking about a Name!!

 

Money collection for Gator (aka Lewis), we are connecting with the FIA ladies to collect money for Gator. If you had not heard, he had a heart attack a few weeks back. The FIA ladies asked if want to come together and collect funds to help him and his family. Over the next 2 weeks, I will be collecting funds, options below:

 

Zelle: 704-517-3075

PayPal: @glengordick1

Venmo: @Glen-Gordick-1

Cash

 

July 23rd Yard clean up at Amways house. The more man power the better!! So mark your calendars. I will put out a tools list next week.

 

 

HP