Perhaps Q Karma folows the Pax but I found it painfully ironic that on the Monday following a return of (or is expiration of) daylight savings time that I had the Q. Mondays are my favorite day to fartsack but duty called. The mid-workout sunrises that had been greeting us recently were certainly not going to be seen and the gloom was back in full force. The original plan for the post was a run around the park and fly but upon seeing the faces of my assembled Pax I realized I wasn’t the only one dragging today and I audibled to a park lap only.
Warm-up:
Mosey to the band stand for a high and dry warm up.
- SSH x 30
- IW Squats x 20
- Monkey Humpers x 20
Mosey to the track and then single file for Indian Run to row bars. Form three groups and rotate.
- Rows
- Burpees x 10 for the count
- Lunges
Indian Run to a clearing for some shoulder work/ ring of fire. Bring the circle in, bring it back out, 180 to the right, 10 Merkins, 180 to the left, bring the circle in.
Indian Run to benches at the head of the park:
- Left leg power ups x 20
- Dips x 20
- Right leg power ups x 20
- Decline Merkins x 5 => Shoulder taps x 10 => Decline Merkins x 5
Indian Run POW style to the Mary green for some Mary:
- LBC x 20
- Putins x 20
- Real Freddy Mercury x 20
Indian Run to the pull up bars and divide into 4 groups and rotate:
- Jump Squats x 10 as the count (I found myself doing a Hurley, nod to March Madness perhaps)
- Al Gore
- Merkins
- Pull-ups
Jog-Sprint alternating run back to the patch-of-dirt-where-a-flag-will-be-planted-when-Roots-posts. 4 minutes to spare so we knocked out some dying cockroach and plank work for good measure.
Count off to 13, nameorama, and announcements. Tough Mudder week! Ball of Man with thanks for the opportunity to push ourselves.
