YHC had plans for his 52nd birthday Q at Rock City (hint: what other workout option includes the number 52?). But Sunday night, Hawg posted the Iron PAX Prelude. And Tanner jumped in immediately – “Hey Rudy, lets do this!” So what option did I have? The belated 52-birthday-Q will …
24 person tabata? No problem! We’ll head to they gym today and use the stairs. WARM UPSide straddle hopWind millsGrass grabbersLow slow squatsMountain climbersPeter Parkers JLo’sBox cuttersFlutter kicks Tabata (40 second workout, 20 second rest, 8 times) Divide into 3 groups, each group takes a workout (decline pushups on the Gym …
Disclaimer given, mosey to rock pile for warmup:
-Mountain Climber X10
-Peter Parker X15
-Parker Peter X15
-Grass Grabber X10
-Arm Circles X10 front X10 back
-Side Straddle Hop X10
-burpees X3 oyo
Grab a rock and head to Fball Field:
-4 groups X1 rotation
-group 1 is timer: 1 lap around track
-group 2 overhead press
-group 3 curls
-group 4 squats
Mosey to playground, stay in same group, one rotation:
-group 1 box jumps
-group 2 underdogs
-group 3 incline merkins
-group 4 rocky balboa
Mosey to baseball field:
-11’s but 6’s instead:
-rows and burpees oyo
Pair up for some Dora 1,2?
-100 bench press, 200 LBC’s
Mosey back to role pile for mary:
-dying cockroach X15
-penguins X15
-J-lo’s X15
Return to flag, count-off, name-o-rama, announcements, intentions, prayer.
Thank you gentlemen for your participation and allowing me to lead!
For those who expected Spartacus, they were disappointed……at first. After the DISCLAIMER, let’s mosey and take a left out the gage. In life you have to expect the unexpected. We circled up in a parking lot by the backside outdoor gym. -SSH X 30 IC -IW X 30 IC -Mt …
YHC generally has one favorite Rock City exercise. So in his first Q in many months, and with many new PAX since then, time was right to break it out again. So 5:30 am, time to start with the running disclaimer (we’ve got places to go, PAX….) and off to …
