Primal Moves

Primal Moves

After being away for way too long for vacation, business trip and another vacation, I have returned for three Qs this week. It was two, but Pebbles need a sub. (He Qs all the time, so I’m not giving him any static.) My plan was to keep us moving, not run too far and incorporate some new animal/primal movements into the set.

And away we go, go, go…

Side Straddle Hop x 20
Merkin x 15 IC
Imperial Walker x 15 IC
Mountain Climber x 20 IC

Run down to the wall at Ballantyne Medical Pl.
7 muscle ups & 7 donkey kicks then run to corner of Ballantyne Commons and back
14 muscle ups & 14 donkey kicks then run to corner of Ballantyne Commons and back
7 muscle ups & 7 donkey kicks then run to corner of Ballantyne Commons and back

Run to the Duckworth Parking lot
Crawl (knees elevated, but not bear crawl) to end of parking lot – which is VERY far when crawling, 20 Merkins
One foot-hop (switching half-way), 20 Carolina Dry Docks
Side Shuffle, 20 American Hammer
Crab walk, 20 flutter
Broad Jump, 20 Sea turtles
Duck walk, 20 glute marches

Circle-up
20 Kick-through
20 Prone Scorpions

More Walls
Now at the tall wall next to Duckworth’s we completed circuits of wall climbs
A quick round of pulsing squats x 10

Back to American Vine Kitchen for Plank Wars. Loser does five burpees.

Moleskine
It’s great to be back! I missed you guys. I’m hope everyone enjoyed the new movements. The primal animal moves help incorporate full range of motion and core stability including the back. Though I did hear some mumble chatter about wanting to “just run”. (Hey if you want to run, show-up for Swift.) Check out the video for more ideas.

If you enjoy my Qs, see me at Dromedary and The Brave this week.