Rain and Pain Turnpike Style

Rain and Pain Turnpike Style

In typical fashion of all my Q’s it was rainy and wet this morning. Hairband was right is his comment saying that I am better at predicting the weather then the weather people are. In over 20 Q’s it has only not rained 3 times. So hey if you want it to rain just ask me to Q and more times then not I will make it rain!

Enough of weather and rain now time for the pain!

Hairband Mile

COP:

SSH X 30
IW X 30

Enough warm up time for main event

Bearmuda Triangle:

Idea is as follows:

Place 3 markers roughly 30 yards apart in shape of a triangle. Start with 1 Burpee at the first marker then bear crawl to the second marker and perform 2 Burpees, bear crawl to the third marker and perform 3 Burpees, then bear crawl back to the first marker. Rinse and repeat x3.

Let’s mosey for some station work

Round 1

Dips X 25
LBC’S X 25
Derkins X 25
Freddy Mercury X 25
Run to carolina courts and back.

Round 2

Dips X 20
LBC’S X 20
CDD X 20
Freddy Mercury X 20
Run to Carolina courts and back

Wall of Fire

Pax sits in the people chair while other members of the PAX performs called exercise

Round 1
20 LBC’S

Round 2 with arm straight out
10 Merkins
10 LBC’S

Round 3 with air presses
10 Merkins
10 LBC’S

1 MOM

Flutter X 20

Done!

Thanks to Hairband for taking us out!

Kotters to Tonawanda. Great to see you back out on the gloom with is Hope to see you out there more.

Great job today by all PAX and thank you for letting me bring new workouts to our area.

Comment below if I missed anything