60 seconds stretch run round the track and mosey back, plank exercises x2
COT: lead by Header
Nice to be back – apologies for the construction obstacles and arse activated car alarm.
Despite my unspoken hopes that the weather would prove too gross for a morning workout, we prevailed. And we’re better for it! At least that’s what the four guys and I who showed up to Skunkworks are telling ourselves.
Catch me if you can to the courtyard – 5 merkins and then chase, when you meet your partner both do 5 t-bell squats
At the courtyard…
15 side straddle hop, 15 imperial walker
20, 15, 10, 5 – high pulls and merkins in descending number
You go, I go – Partner 1 snatches and holds while Partner 2 snatches, P1 snatches while P2 holds (10 right arm, 10 left arm)
Lap around the church
P1 planks while P2 does 15 swings, P1 drops to six inches when P2 has 5 swings left, (repeat 3x)
six circuits of stairs, one step at a time (x2) skip a step (x2) double jump (x2)
You go, I go – P1 clean and press while P2 holds, alternate (15 right arm, 15 left arm)
Lap around the church
P1 squats w/ bell while P2 does 10 goblet squats, (repeat 3x)
Repeat stair circuit
Mosey to front of Church
P1 lunges to the first median while P2 does curls, flapjack (repeat 3x, replacing curls with triceps, then overhead press)
Move to next Median
P1 burpee broad jumps to 2nd median while P2 does curls, flapjack (repeat 3x, replacing curls with triceps, then overhead press)
Lex wasn’t a fan of running stairs as recovery after leg work. In retrospect, he had a fair point.
Chin and Lex discovered they went to college at the same time. Nothing like a small workout in the rain to rekindle old Clemson flames.
We all agreed Floaty should have Q’d given his name.
It was a wet, rainy honor! See you next time.
We started with:
20 side straddle hops
We moseyed over to the goal line to complete a few suicide runs:
All done! With our “wheels” burning and our “guns” smoking we moseyed back to circle up.
Announcements: “Give to Give”
Started it off with a run to the goal line and 100 yard side straddle run followed by 100 yard backwards run. Then the standard IWs, Low Slow Squats and Merkins.
We had a much appreciated 50 degree morning to greet us after to many weeks of bitter cold. We even had a few of the hibernating warm weather only guys show back up. 17 in total. Here is how the workout went down.
Field and warm up In Cadence 20 each
Side saddle hope
Low slow squat
We then Partnered up in 3s and moved onto the goal line for a series of workouts. Each partner took turns doing each workout, rotating when the “pace setter” was done with the distance excersize.
Round 1 – 5 minutes
Gasers 50yd, Squats, Mercins
Round 2 – 5 minutes
Walking Lunges 20yd, Vups , Forearm Plank Rockers
We moseyed up the bleachers for our next set
Round 3 – 6 minutes
Stair run, 10 Pull ups 10 leg raises and LBCs until relieved, , Wall Sit Arm Raises
Moved back down the goal line
Round 4 – 5 minutes
Bear Crawl 20 and back, knee tucks, “Butterfly”
Round 5 – 5 minutes
Field Hops 20, mountain Climbers, Dry Docks
As a few of you have mentioned leading your first Q can be a little unnerving. I thought I was fine until my wife looked at me Thursday night and said “you’re nervous”. Well I wasn’t until she said that! All together things went pretty well though, my voice only cracked once and “butterfly” / “flutter” what’s the difference really? Field Hops and Bear Crawls seemed to be the fan favorites and by that I mean they were the favorite to be done with. We did run out of time and I had a few more things up my sleeve, but I guess I will just have to save them for next time!
Thanks for the encouragement from all of you fine gentlemen.
Have a great weekend all!