Four Q’s

02.20.19 @ The Brig

4 PAX showed up in the gloom to brave the elements.  No Q, no problem, the four of us alternated the Q.

Conditions:  Low 50’s with some rain and wind

Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper and stronger today.

Warmup:

Forget this…..PAX made a hard dash over to the awning along side of Creative Arts Elem. School.

Thang:

PAX would alternate calling out an exercise.  After the exercise PAX would mosey under the awning along school bus row over to IB Elem. School and perform the next exercise.  Continue moseying (is that a word?) back and forth with an exercise at each end.  Here are the exercises:

SSH x 30 IC

AC x 15 IC both ways

5 Big Boys 3peats

TTT x 10 IC

IW x 20 IC

Air Presses x 50 IC

Squats x 30

Merkin Pyramid – 5 diamond, 10 regular, 15 wide, 10 regular, 5 diamond

Mtn Climbers x 25 – two count

Flutters x 30 IC

Groiners x 25

Merkin Patty Cake x 10 (each side)

Double Shot – 10 Jump Squats high five (both sides)

Plank Jacks x 25

Leg and Arm raise (needle, iron cross, pylon)

Hill Billies x 20 IC

Big Boy Partner High 5 (10 each side)

8-count Body Builders x 10

American Hammer’s for last 30 seconds

DONE!

2.2 miles

COR

NOR

Announcements:  None

Prayer: Prays for Meat Gazer and M for the new 2.0 addition

Moleskin:

-Brutus has a new name……Emoji!

-Hard Hat thought we were done and started telling a story.  Spaulding called out 8-count body builders.  Hard Hat was not happy.

-Minivan and Brutus called out some weird exercises

-16 posted at the Yacht Club for FiA…..putting the men to shame

Until next time ~Spaulding

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.