12 brave souls skipped on fart sacking to face a beat down in the gloom, and one almost didn’t make it back. Of course that one was the Q when trying to demonstrate the exercise slipping and falling. Have fun in the comments and yes bb is a little late.
Warm up: Two laps around the track
25 X SSH, 10 X merkins On Your Own, 20 X IW, 10 X CDD OYO, 20 X squats, 10 X wide arm Merkins OYO, 20 X MC 10 X CDD OYO
Mosey back to the track:
10 X pull-ups, 15 X Dips, 15 X step ups and one lap around the track
Plank when done
Round 2 repeat
Long mosey to the Football Field circle up:
Mary: 20 X Freddy Mercury, 20 X Sid the Kid (10 each way) 20 X roslita
The Q’s favorite Jack Webb
1 X Merkin, 4 X air presses, 2 X Merkins, 8 air presses and so on up to 8 X merkins and 32 X air presses.
Line up for some cone drills, eight cones set up in two squares 15 yards between cones. Run to first cone, backwards run to next, then shuffle between, forward sprint, shuffle to next square and repeat. Then finish up with 10 jump squats and sprint to starting line
Repeat again with karaoke, instead of shuffle.
While demonstrating the clumsy Q slips and falls and hurts himself. Should have listened to Alf and did a convergence with Olympus
Divide up into two groups each gets its own set of squares,
Relay races backwards run, shuffle, sprint fwd, shuffle next person go.
First round everyone does merkins while they wait and LBCs when finished.
Team 1 won round 1 but being the good people that that they are decided to do 5 burpess with the losers
Repeat the race, two more times and both times team 1 was supper gracious and joined losing team 2 with 5 burpees.
Mosey to the field in between the base ball fields,
15 yards of bear crawl and 15 yards of crab walks, then repeat back to starting line,
Head to the school for two sets of the peoples chair.
Another excellent job by the pac but not such a great job by the Q. I met a several new faces out there today always enjoyable; thank you all for letting me lead always an honor.
Mud run still open
Still looking for drivers for Blue Ridge Relay vans