Two-Headed Monster

Two-Headed Monster

July 4th at Stonehenge saw a continuation of a recent theme where on occasion the “Co Q” approach works well.  For hour-long workouts, having two Q’s with different approaches can add variety to the workout and enhance the outcome. Such was the case on Saturday where Dolphin focused on running sprinkled with intermittent exercises for most of the first half, and Frehley’s had virtually no running the second half.

Workout:   Little baby jog to parking lot adjacent to Loch Ness for COP. COP – 20 squats, 20 Imperial Walker. Jog to Loch Ness for laps of pain. Run 1 lap arm up. 1 lap with 10 step ups, 5 Peter Parker Merkins, 10 Dips. Run 2 laps. 1 lap with 20 LBCs, 2 dozen Merkins, 2 dozen Burpees

Count off in 2s for relays. Run to center, 10 handslap markins and run back. LBCs while you wait. Mosey to Snyder Lance lot, stay in 1s and 2s. Relay race to second island and back

Hand off to Frehley’s Comet…

Mosey to grass hill across the end of the parking lot and across the street for “6’s” with Squats at the top and Merkins at the bottom. Afterwards, we stayed on the sidewalk for a Merkin/Mary ladder starting with 10 reps of each Merkin/Mary, then X9, X8…X5. Mixed up th emerkins with diamonds, wides, man-makers and mary included the usuals (LBC, dolly, flutter, H to H, bicycles, Russian twist).

Mosey across the street lining up on the curb in Snyder Lance parking lot for Peter Parker crawls to the other side of the curb with 2 sets of Merkins X 5 reps while crawling. Repeated with 7 reps. Ran the length of the lot for high-knees, backward run, karaoke.  1’s and 2’s partnered for partner push and partner pulls across from curb to curb (“pushes” are hands on shoulders while partner 1 pushes and partner 2 resists; “pulls” are the same concept with partners locking arms).

Mosey to fitness trail for 2 rounds of 4 sets X 10 reps: Dips, Supine pull-ups, bunny hops over railroad ties, & Pull-ups.  Mosey to top of Loch Ness to steps for a quick round of 3 step runs with 1, step, 2 steps, and 3 steps from bottom to top. Mosey back to launch with all you got for final 100 yards.  Finished with 1 minute plank.