With Cheese Please

  • When: 06/29/19
  • QIC: 420
  • The Pax: Stye, Tree Frog, Double Dipper, Black Dog, Lil' Wayne, Cuddy, HoneyWagon, 420


A Pax of eight showed up on a predictably warm late June morning to get some work in befoe a week of festivities.  We started of with Warm-o-rama:

SSH’s IC x 25; Cotton Pickers IC x 15; Downward Dog OYO; Windmills IC x 10; Sun Gods IC x 20

Mosey to front steps for 100 calf raises (20 per step) and then mosey to band field for:

The Quarter Pounder (hence the name of the work out).  Tennis balls we laid out 25 yards apart over 100 yards.  Sprint to 1st ball-25 Scorpian Dry Docks and back peddle back to start.  Sprint to 2nd ball-50 American Hammers and back peddle to start.  Sprint to 3rd ball-75 Mt Climbers and back peddle to start.  Sprint to 4th ball-100 SSH’s and back peddle to start.

Mosey to benches:  10 Derkins, 15 Dips, 20 Bulgarians Lunges, 25 Irkins, 30 Step Ups

Mosey to the track for the Merkin Mile.  4 Laps around the track with 25 Merkins in between each lap.

Mosey to the overhang area steps:  100 calf raises-20 per step

Pick a box for:  10 Derkins, 15 Dips, 20 Bulgarian Lunges, 25 Irkins, 30 Step Ups

Then 100 Squats OYO

Mosey to the front for Mary:  Low Slow Flutter IC x 20, Freddy Mercuries IC x 20, LBC’s OMU x 50

Count off, name-o-rama and closed in prayer.

As always honored to lead.  Great way to start the weekend-hope everyone has a safe week.

420

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