Lynchpin and Header had the Q this morning @The Charge. As discussin took place the night before as to what the weinke would look like – it was clear this would not be for the faint of heart… or the lungs.
Header on Q…
Mosey to the track and split into two groups – Indian run for .5 mile
Circle up for COP – SSH X 25, IW X 25, merkins X 20, MC X 20, peter parker X 20, parker peter X 20
Run .5 mile under 2:45 – plank till everyone is back – 20 merkins, 20 LBCs
Run 1/4 mile under 1:30 – plank till everyone is back – 20 Carolina Dry docks, 20 heels to heaven
Run 1/4 mile under 1:30 – plank till everyone is back – 20 merkins, 20 LBCs, 10 burpess
Lynchpin on Q…
wall sit – 40 shoulder presses – raise right leg for 30 sec and then raise left leg for 30
get w partner – balls to the wall w hip slaps while partner runs to other side of football field and back – flap jack 3 X’s
mosey to touch line and do 11’s running width of football field with burpess and russian get ups
mosey to goal line for 100 yard sprints – did somewhere around 6 of them with 10 burpees in between
Mosey back to parking lot for COT
The chatter at the beginning of the workout quickly quieted down as sounds of gasping for air could be heard throughout the stadium. Striker blew out like a cannon on that first .5 mile run – oh to be 16 yrs old again. Lots of “respect” going around the COT – well done!