6 dedicated men posted in the gloom on a chilly 39 degree Wednesday morning. YHC was listed as the Q, so the Shovel Flag was planted, the disclaimer was given, and then….
Mosey to the track for the Warmup
SSH IC x 31
IW IC x 15
Arm Circles – 10 Fwd, 10 Bwd
Abe Vigodas IC x 10
Grass Grabbers IC x 10
Catch Me if You Can – Partner UpPax 1 – Run Backwards on the track
Pax 2 – 5 Burpees then sprint to catch partner Flap Jack until each Pax does 20 Burpees
Four Corners
At the start, sprint straightaway to first corner
Catalina Wine Mixers IC x 10
Mosey to corner 2
Partner Decline Merkins – Pax 1 holds Pax 2 feet off the deck while in Squat position – Pax 2 does 10 Merkins – Flapjack
Sprint straightaway to corner 3
Merkins IC x 10
Mosey to corner 4
Diamond Merkins IC x 10
Mosey to Foundry, stopping at each lightpole for 5 jump lunges
Stations
Station 1 – Pullups AMRAP
Station 2 – WW2 Situps AMRAP
Station 3 – Run to bike track, 3 burpees and run back (timer)
Rinse and Repeat
Find a pull up bar, and hang so your feet are not touching the deck. Hang for 1 minute. This was a great test of grip strength, and one we will see again.
Mosey back to the flag for Mary
Flutter Kicks IC x 15
Tin Snips IC x 10
Hello Dolly IC x 15
Count off, Name-o-rama, Announcements, Intentions, and closed with a prayer to the Sky Q. Thanks for posting with me today!
SYITG!
