A workout from a Newbie Q
All All MECA BackblastsFebruary 3rd, 2017
9 pack members braved the cold for 4-Wides inaugural Q run. Luckily no known injuries were a result.
Disclaimer
Mosey through parking lot – run lines (front, back, side 2 side, and karaoke)
Circle up for warm ups – SSH 15 reps, Cotton Pickers 15 reps, and Imperial Storm Troopers 15 reps
Mosey to stairs – 10 to 1 count w/ Burpees and LBC’s – split group in half 1 start at top 1 start at bottom
Mosey to bricks – stop at each light pole to do 5 squats (7 total light poles ?) after last light pole sprint to bricks
Bricks (2 sets):
Chest press w/ bridge – 12 reps
Rows – 12 reps
Curls for the Girls Burn (8 half up, 8 half down, 8 full)
Tri-extention – 12 reps
Mosey to courtyard
10 wall hops
12 derkins
10 wall hops
12 incline merkins
10 wall hops
10 wide stance merkins (Larry Craigs)
Mosey to parking lot
Chase the pack – split group in half Group 1 run modified rectangle in parking lot while Group 2 slowly jogged the same route. Once Group 1 caught up to Group 2 – Group 2 started running and Group 1 slowly jogged. Once group 2 caught group 1 the group headed back to Mary.
Mary –
Crunch Frog – 12 reps
Pretzel Crunch – 12 reps both sides
Pharoah’s favorite – the Squirm – 12 reps.
1 minute plank
Announcements – keep bringing new pack members and sign up to Q.
Ended with prayer.
Thanks for the support gents! 4-Wide
1 Comment on “A workout from a Newbie Q”
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@4-Wide – great job although I hated you during the burpee ladder up the stairs!
@Pax- Strong effort
@Knuckle Sandwich – we need to get your some heavier cinderblocks #Beast