- When:04/15/16
- QIC: Cowgirl
- The PAX: sinsei, duct work, lobster roll, gummy, yeti, smokey, sweeney todd, sledge, hammer, funky cold, freedom, header and cowgirl
Cowgirl leading the Cowboys
After a lap around the parking lot and a run up Grandma we circled up at center field for:
SSHs x20 IC
IW x20 IC
low slow squats x20 IC
Mosied to the goal line and partnered up for:
P1 bear crawl 20yds and lunge walk 20yds to opposite goal line. 100yds sprint back
P2 burpies x10 and flutters x20 repeating until P1 returns
Then…
P1 bear crawl 20yds and run backwards 20yds to opposite goal line. 100yds sprint back
P2 burpies x10 and LBCs x20 repeating until P1 returns
Then… 20yd suicides to opposite goal line while facing the same direction (lots of backward running)
After a fake out on the track we destroyed our quadracepts by hitting the stadium stairs for some 11s with sumo jump squats on top and durkins on the bottom.
Mosied to the track:
We stuck together as a unit for this one and raced to each corner for:
One 4 corner 400 with merkins x10 IC at each corner.
Stone Cold felt it necessary to point out that we were actually doing 20…
Then:
One 4 corner 400 with 25 LBCs at each corner.
We doubled the final sprint to an extremely long 200.
Well done Sledge (hammer’s 2.0) for not only keeping up, but kicking butt!
Mosied back JIT for one minuite of Mary.
Thanks guys! I had a great time. This being my second time at Q I thought it went pretty well. They say it doesn’t hurt as bad the second time.
Header author
Great lead, Cowgirl. Good mix of running and other stuff. Pro move during the second lap of 4-corners by switching to OYO instead of in cadence (so you could breathe). Next level is Iron Horse and Champagne’s technique of “here, go do this for 40 minutes, then circle up for Mary”. You’ll get there.
I think I convinced Sensei that I was the fast guy matching Lobstah Roll on the sprints until Header blew my cover.
Good to see the Cold brothers – Stone and Funky. (btw, I edited PAX list to add SC).
Great Q. Especially the track work at the end of the workout. Gummy, it’s all good. Your secret is safe with me and Header and everyone else out there today.
Freedom deserves a gold star today for ensuring that neither he nor I ended up in a heap while doing 11’s on the stairs. As he put it, “I don’t want a stair named after me”.
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