Apache and I had the privilage to Q at PHOP together this week. Not sure who thought that it would be a good idea to put both high energy, high impact Qs on at the same time so we had fun with it! There were AMMO cans filled with rocks, 5 gallon buckets filled with rocks, Fire logs, tires and dumb-bells.

The Thang:

COT warmup – SSH,- Merkins, Imperial Walkers, CSPAN Windmills

Station 1: army crawl with AMMO can across the yard and back for 2min

Station 2: Russian twist with 35lb dumb-bell for 2min

Station 3: Squats with oversized Firelog for 2min

Station 4: Clock merkins for 2min

Station 5: Bucket full of rocks run across the yard and back for 2min

Station 6: Mountain Climbers for 2min

Station 7: Tire flips for 2min

COT – Wave Merkins, 20 Burpies

Split into 2 squads with 1 AMMO can each, Indian run with a twist!

1st person leading the squad passes the AMMO can back to the next person while running until the AMMO can reaches the last person. Once the last person has the AMMO can he takes off running to the front. Rinse and repeat all thru the Norwood ridge neighborhood for about 1 mile.

Wall sits and pass the 2 AMMO can back and forth twice.

MOB mosey to the COT