Cool Breezes and Tired Legs

Cool Breezes and Tired Legs

(Posted by High Tide.  Q and Backblast by Gummy)

Warm up
Lap around the track
10 merkins
Mosey to field
  • SSH x 15
  • 5 burpees
  • IW x 15
  • 4 burpees
  • Air squats x 15
  • 3 burpees
  • Peter Parker x 15
  • 2 burpees
  • Parker Peter x 15
  • 1 burpee
Mosey to playground
  • Partner up for Pullups. AMRAP unassisted, then partner assisted for 5 more.
  • Everybody run to the fence at the next field over and back to playground (100 yards total).
  • 10 merkins
  • Flapjack
Mosey to path between dugouts
Set 1
  • Partner 1: 20 split squat jumps (10 each leg)
  • Partner 2: People’s Chair against dugout wall
  • Flapjack
Set 2
  • 1: 10 Squat jumps
  • 2: People’s Chair
  • Flapjack
Set 3:
  • 1: 15 merkins
  • 2: People’s Chair
  • Flapjack
Mosey to concession area with walls and bleachers
  • 20 step ups (10 each leg)
  • 15 mountain climbers
  • 10 air squats
  • 5 burpees
  • Run to the soft toss net and back (100 yards total)
  • Plank til everyone is done
  • Rinse and repeat
Mosey to big field at back, stopping along the way for some dips on the dugout benches.
  • LBC x 15
  • Dolly x 15
  • Flutter x 15
  • Rosalita x 15
  • Protractor
  • Prairie Fire Mary x 6 for each partner
Line up on one goal line
  • Get to other goal line, stopping every 20 yards to do an exercise. Plank on other goal line.
  • First time: 5 Carolina dry docks
  • Second time: 5 squat jumps
  • Third time: 5 Maktar Jais
  • Fourth time: 5 calf raises
Circle up for Jack Webb up to 5 and back down
Mosey to front field end zone
Round 1
  • Partner 1: To midfield, left sideline for wide arm merkins x 10
  • Partner 2: To midfield, right sideline for jump squats x 10
  • Back to end zone for 5 burpees
  • Flapjack then 5 more burpees
Round 2
  • Partner 1: To sideline for diamond merkins x 10
  • Partner 2: To sideline for split squats x 10
  • Back to end zone for 5 burpees
  • Flapjack then 5 more burpees
Plank-o-rama for a few minutes
Little baby jog to other end of the field for a special request (thanks Big Gulp) of Cumberland County Viaducts (x 10 each side)
Mosey to school wall to run out the clock with the People’s Chair (with special guest countdown by Scissor Hands)
The cool breeze was great this morning. Site Q High Tide was a late scratch due to a gross sounding cold, but thanks for stopping by to make sure we got things going ok.
Thanks to the guys of Ascent for letting me get my first Q in at their expense – the cadence wasn’t always clean, so thanks for hanging in there. I tried to plan a full body workout, and the way my legs feel a few hours after the workout suggests that it worked.
Special thanks to Big Gulp for his help counting reps and to Scissor Hands for counting down the end of the workout with his satellite synchronized timepiece.
Grenade and Taffy (2.0s) provided much needed 10 counts throughout the morning, although the speed of said 10 counts varied a lot throughout the morning. Strong work by the PAX this morning.

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