Shake N Bake’s180!!! NO

Shake N Bake’s180!!! NO

It’s been awhile since I been on Q and ole Shake is fatter then usual. Well, I can’t cheat other people just because I can’t get less fat. So I make something up that I know will make me tired and push me. Well……here we go.

Warm-up

• A lap around the block
• SSH x 20
• IW x 20
• Calf stretch
• Old man stretch

The Thang

Mosey to shelter:(two rounds of this, with count of ten on my down)

• Split group up. Half does one legged squats while the others do merkins then switch.
• Half does one legged squats(other leg) while the others do diamond merkins, then switch.
• Half does regular squats using bench to judge how low to go down while the other do wide arm merkins, then switch.

Mosey around block, now let’s see how this works. I yell out 180!!! (This means to immediately turn around and run the other way) This makes a good pace buster. After a few 180’s, I yell Shake n Bake! If you not familiar with that, it’s 5 Burpees on your own. All of this on just the first street. This continued on the next street with a slight hill. Now we head to THE HILL, I wait until everyone is cruising at a nice pace by listening(about midway). 180!!! Just as the sound of the feet going sounds steady, 180!!! As we are about to the bottom of the hill, I call 180 again. I hear the rumbling, so I let it fly………..Shake n Bake(five burpees on your own). This went on for awhile.

Finally we stop off at the parking lot at the apartment complex at the bottom of the hill. Line up on center line in parking lot.

• Inch Worm Merkin Crawl to end of parking lot.
• Lung walk to center. (30 LBC)
• Backwards Lung Walk to end of parking lot
• Side Step squat to center.(20 Heels to heaven)
• Side Step squat to end of parking lot
• return to center(LBC’s and V ups)

Time to go back up the HILL from whence we came. More hi-jinks of 180 and Shake n Bake’s. Once at the top of the hill we circle up for:

• LBC’s
• Flutters
• Protractor

Back to beginning:

Bear Crawl Ring of Fire, called exercises in between.

Side Step Ring of Fire, called exercises in between.

Split into groups give it all you got stop sign to stop sign. (4 rounds, two equal to one). Not gonna lie, I was done half way through all of this, the running at the end got me. After all the 180 calls and moving left to right, I feel like I should have been playing the Cha Cha Slide during the workout. Just a thought.

Thanks for following me and going after it today. Even if you didn’t agree with it. On to the next one.

Announcements:

• IPC coming up. The zero Pre-blast coming soon.
• Transporter on Q at Client Dinner tonight
• Think about getting a Road ID, it’s cheap and worth it.

Moleskine:

We’ve been joking about headlamps, but you have to admit that some of the things that have happened a headlamp may have helped. Do you want to find out? I don’t. I rather spend $30 bucks than spend 30 days in the hospital or worse. Please consider the Road ID’s guys. If I were to pass out while working out and taken to the hospital, no one would know how to contact my wife. What if it takes awhile for me to regain consciousness, all my wife knows is that I never came back home. Just think about it. Thanks for letting me lead and I promise a better showing next time.