This was my 2d Q for the month and again it was raining, so we decided to meet at the Farmer’s Market and workout under the awning.
We started the beat down with a warmup:
15x Jumping Jacks
7x Man Huggers
7x Cherry Pickers
7x Merkins
15x Mountain Climbers
7x Squats
Stanchion run warm-up:
Lunge to first stanchion
Run to 2d stanchion
Then Broad Jumps
Then Backwards Run
Then Bear Crawl
Then High Knees Running
Repeat 3x.
Then we started the workout.
Gauntlet:
Starting at the beginning stanchion and running two stanchions each station.
We run to the 2nd station and run back to the first station. Then we conduct all exercises at each station getting to the 3d station and running back to the first station. Then we conduct all exercises at each station getting to the 4th station and running back to the first station.
We did this exercise 2 times.
Station 1: 5x Burpees
Station 2: 15x Merkins
Station 3: 30x Peter Parkers
Station 4: 45x Squats
Then we turned to F3 cards:
Reps:
Hearts 10
Spades 15
Diamonds 20
Clubs 25
Exercises:
2 Merkins
3 Squat Pulsesx2
4 Mtn Climbers x2
5 Squats
6 Flutter Kicks x2
7 Bobby Hurleys
8 Smurf Jacks x2
9 Box Cutters
10 Plank Toe Touches x2
J Diamond Merkins
Q Bonny Blairs
K Burpees
A Diamond Merkins
Joker 60 sec plank
Then we turned to a modified DORA 123:
100x Box Cutters
200x Merkins
300x Lunges
Due to time, we cut it off after we finished the 200.
We ended the workout with an Ab workout.
10x Climbing Rope Abs
10x Penguin Abs
10x Hello Dollies
10x Freddy Mercuries
10x LBCs
1 min plank
10x Ab X-tensions
We ended with the usual close out, sending us off with a prayer as the rain continued to come down.
Looking forward to next time!
