12 Pax came out to support Chopper for my VQ

12 Pax came out to support Chopper for my VQ

In an effort to be creative I presented a twist on an old favorite the triple nickel and called it the 666 Suicide which may have been my downfall. My knee gave way and had to limp the rest of the course while giving directions along the way. Maybe more thorough stretching before and after is in my future as it seems my injured knee is due to tight, locked up leg muscles.

Workout:
1. Assembly, disclaimer & start

2. Warm up: side straddle hop, imperial walkers, low slow squat, windmill, mountain climbers.

3. Partner up at fountain: 200 dips (per team) as partner runs around light pole

4. Mosey to wall behind Old Navy (plank or Mary till 6 arrives)

5. Indian run along back of building to end when it turns toward Rea Rd.

6. Triple 6 Suicide (this is my twist on the triple nickel): start with 6 Carolina dry docks run to first of 6 cones (or some other marker) then do 6 jump squats…end at the 6th marker. Mary until 6 is in.

7. Wall sit exercises for ~2-3 minutes

8. Mary Starfish at the circle

9. Mosey to square on Tolleson Ave. Break into teams of 3 (2 men exercising, 1 running at any given time) step ups at one end and derkins at other end

10. Mosey back to Chick-fil-A for Mary & elbow plank (2 minutes)

Closing circle

MOleskin courtesy of Strawberry:
– 666 Suicides were terrible. Thanks Chopper. I think those did you in.
– It was quite saucy this AM. It’s just getting hotter too.
– Great use of the AO. We traveled in all 4 quadrants, and visited the boardwalk/nature trail as well.