Kegs & Legs

Kegs & Legs

20 PAX for this week’s much anticipated (self provided feedback) episode of Bagpipe aka The Oatmeal Slayer…

#Disclaimer

We will be running with empty beer kegs. Be careful.

#WarmUp

Count off in 4’s and remember your number.   Only 2/3 of the Pax remembered their number, obviously.   Your number now assigns you to a team and each team has a keg that will stay with them for the remainder of the workout.   Circle up in the COT parking lot, as running with steel drums before performing at least one set of SSH would not be advisable.

1. SSH x 20
2. Carolina DD x 15
3. Merks x 15
4. FWD Baby Arm Circles x ?
5. BKWD Baby Arm Circles x ?
6. Low Slow Squats x 15

#TheThang

Station #1: OC Parking Lot (5 man Grinder)

• Round 1: Carolina DD at one end of the parking lot & Merkins at the other end
  • Keg Runner:  3 burpees at each parking line (9 reps total)
• Round 2:  Mountain Climbers at near end & FWD Lunges at other end
  • Keg Runner:  3 overhead squats at each parking line (9 reps total)
• Round 3:  Alternating high arm/leg planks at near end & Lateral elbow plank w/ arm/leg extension at other end
  • Keg Runner:  3 Clean & Jerks (9 reps total)

Various plank positions in between each round – no rest

Station #2: The 4-Corner Fountain

Grab your Kegs and Burpee Indian run (Keg stays at the front of the line) to the fountain area… Kirby provides the following instructions and were off:

• Corner 1: Keg Curls x 25
  • Run to the building and back for next corner exercises
• Corner 2: Dips x 25
  • Run to the building and back for next corner exercises
• Corner 3: Box Jumps x 25
  • Run to the building and back for next corner exercises
• Corner 4: Derkins x 25
  • Run to the building and back for next corner exercises

Out of Time

Burpee Indian Run back to COT 1 minute late and we are done.

Overall, we logged a few steps over 1.7 miles.

Another Keg workout, and another morning of botched instructions by the Q.   Live and learn, but I believe everyone enjoyed the mix-up of our traditional Tuesday.   My chest and shoulders are super sore as a good sign of muscle confusion.

War Eagle on Q next week!

#CountORama / #NameORama 

20 PAX & zero FNG

Announcements:

1. Didnt get any as Thin Mint was our recorder
2. Bagpipe is always looking for Q’s – submit your application to Kirby today!
3. We will be open on 12/11 (War Eagle) and 12/18 (Bucky) and then closed the remainder of the year until January 8.

– Tagalong