30 men posted at The Matrix for Psycho T’s first QIC experience.
SSH X 20
IW X 20
Combo platter – Merkins; Peter Parker; Parker Peter; Mountain Climbers
Prisoner Squats… with S-L-O-W count for maximum impact on the quads
10 burpees on your own
Find a spot on the all for Peoples Chair, with 30 shoulder presses
Back to the field for some cone drills
– Bear crawl
-Broad jump [or Bunny Hop]
To the playground, for three cycles of:
-10 pull ups; 20 step ups; 20 dips
-Run to track and back
Back to the field for shuttle runds done on two man teams
-Sprint out and back [100 yards] while partner does merkins; flapjack
-Sprint out and back while partner does wide arm merkins; flapjack
-Sprint out and back while partner does stagered merkins; flapjack
-Spring out and back while partner does diamond merkins; flapjack
Close with 5 minutes of Mary, including lots of Superman and modified Superman stuff
-So, Psycho T starts us off with a verbal disclaimer. Something like, “If I break you, remember, I’m not a professional trainer.” Then a quick ball-of-man prayer… good way to get started… then we were off to the races.
-Good first-time Q by Psycho T. Plenty of cardio and strength work today. Heart rate was high for 45 minutes.