Over the Hills and Far Away……….

Over the Hills and Far Away……….

As a follow-up to Outback’s Core-Focused Q at The Maul yesterday I thought it would be good to focus on cardio for today’s workout at the Murder Horn. With a perfect Carolina spring morning to start our day, the PAX were off at 5:30 sharp.

Warm-Up:

Mosey to the front of the theatre for COP and Disclaimer

SSH x 25

Merkins x 20

Mountain Climbers x 20

Mosey to the Murder Horn. Stop at the first intersection and partner-up. Partners to run the opposite directions of circle drive to the right, meet half-way do 10-Hand Slap Merkins, continue around circle for another 10-Hand Slap Merkins. Repeato for two full circles and plank when complete.

Plank-O-Rama to wait on six.

Mosey back to top of the Murder Horn, 50% Pace downhill to stop sign. Form three rows lined up at stop sign for Indian Bear Crawls (Hopper, Rump Roast & Wild Turkey as leaders).

Mosey to the playground parking area and partner up again. Partner 1 runs to bottom of hill to stop sign and back while Partner 2 completes dips. Flap-Jack. Partner 1 runs to rock pile and back while Partner 2 completes Slow Squat. Flap-Jack. Partner 1 runs to rock pile and back while Partner 2 completes Burpees. Flap-Jack.

Run back to the top of the Murder Horn. Plank-O-Rama top of the hill to wait on six.

Mosey back to finish with AYG Wind-Sprints x 3.

Moleskin:

It was a great group today, 30 strong. Since it was a large group, the Q had to call an audible on 3-rows for Bear Crawls instead of 2-rows. No worries though, I was sure to use the Frehly’s Comet method of counting off by 3’s for 4-Groups of 5. (That’s for you Market Timer!) I really appreciate Hopper joining his first Rebel Yell workout, as well as the other PAX who came out for support. We had some great races going on with Mr. Bean, Mic Check, Hopper and Go Daddy….Way to Push One Another. Great job to Loogie for partnering up with the Q and pushing me.

Announcements:

Pop Tart on Q next week.