Author Archive Big Tuna

Over the Hills and Far Away……….

As a follow-up to Outback’s Core-Focused Q at The Maul yesterday I thought it would be good to focus on cardio for today’s workout at the Murder Horn. With a perfect Carolina spring morning to start our day, the PAX were off at 5:30 sharp.

Warm-Up:

Mosey to the front of the theatre for COP and Disclaimer

SSH x 25

Merkins x 20

Mountain Climbers x 20

 

Mosey to the Murder Horn. Stop at the first intersection and partner-up. Partners to run the opposite directions of circle drive to the right, meet half-way do 10-Hand Slap Merkins, continue around circle for another 10-Hand Slap Merkins. Repeato for two full circles and plank when complete.

Plank-O-Rama to wait on six.

Mosey back to top of the Murder Horn, 50% Pace downhill to stop sign. Form three rows lined up at stop sign for Indian Bear Crawls (Hopper, Rump Roast & Wild Turkey as leaders).

Mosey to the playground parking area and partner up again. Partner 1 runs to bottom of hill to stop sign and back while Partner 2 completes dips. Flap-Jack. Partner 1 runs to rock pile and back while Partner 2 completes Slow Squat. Flap-Jack. Partner 1 runs to rock pile and back while Partner 2 completes Burpees. Flap-Jack.

Run back to the top of the Murder Horn. Plank-O-Rama top of the hill to wait on six.

Mosey back to finish with AYG Wind-Sprints x 3.

Moleskin:

It was a great group today, 30 strong. Since it was a large group, the Q had to call an audible on 3-rows for Bear Crawls instead of 2-rows. No worries though, I was sure to use the Frehly’s Comet method of counting off by 3’s for 4-Groups of 5. (That’s for you Market Timer!) I really appreciate Hopper joining his first Rebel Yell workout, as well as the other PAX who came out for support. We had some great races going on with Mr. Bean, Mic Check, Hopper and Go Daddy….Way to Push One Another. Great job to Loogie for partnering up with the Q and pushing me.

Announcements:

Pop Tart on Q next week.

 

Spicy Tuna Served to 15 SOBs!

With one FNG this morning, Big Tuna dished out a Platter of Pain to fifteen Son’s of Ballantyne with a lot of Hill Work.

 

The Thang:

Mosey to the front of the Theatre for COP

SSH x25       Imperial Walker x20       Merkins x 15        Mountain Climbers x20

 

Mosey to Corner of Theatre, Partner Up and Break into 2-Groups,

Sprint Half-Way, Hand-Slap Merkins x10

Sprint Back, Hand-Slap Merkins x10

 

Mosey to back of Shopping Center to First Speed-Bump

Hand-Release Merkins x10             Slow Squats x 20           Monkey Humpers x30

 Repeato on next 3 Speed-Bumps

 

Sit for some Peoples Chair, Arm Lifts x25

From seated position, Run up Hill, Slow Squats x5, Return to seated position

 

Mosey to side parking lot, partner up

Partner 1 – Backwards Run to end of lot, turnaround, run up hill, Air Squats x5, run down, Backwards Run return

Partner 2 – Curb Dips         Repeato until Team Total Curb Dips x100

 

Partner 1 – Backwards Run to end of lot, turnaround, run up hill, Air Squats x5, run down, Backwards Run return

Partner 2 – Curb Derkins       Repeato until Team Total Curb Derkins x80

 

Partner 1 – Backwards Run to end of lot, turnaround, run up hill, Air Squats x5, run down, Backwards Run return

Partner 2 – Curb Jump-Ups        Repeato until Team Total Curb Derkins x100

 

Mosey back to the Speed-Bumps

LBC’s x30               One-Legged Flutters x20 (10 Each Leg)           Dying Cockroaches x10

Repeato on next 3 Speed-Bumps

 

 Mosey to Big Hill across parking lot for Jacobs Ladder

Burpees on Top

Slow Squats on Bottom

 

Mosey to Theatre Parking Lot for Mary

Dolly x20                Rosalita x20             Freddie Mercury x20              Flutter x20

 

Move to Plank Position

From the Plank, AYG back to the cars!

 

Moleskin: This was my first Full-Q and I appreciate Strawberry giving me the opportunity. It was a pleasure Leading these fine Men in the Gloom Today.

 

Announcements:

Sign-ups for the Spring Mud-Run are now open. See Weekly email or Website for Details.

Anyone Interested in Q-ing a Workout see Strawberry.