- QIC: Crawdaddy
- When: 01/30/2019
- Pax: Band Camp, Crawdaddy, Esso, Punch List, Sasquatch, Skate or Die, Slash, Spiderman, Wegmans
- Posted In: Ring of Fire
8 PAX joined YHC this cool morning. Site Q Wegmans has been holding me accountable with getting out to post, regularly. His solution: put him on the Q list! It worked.
Disclaimer – Disclaimed.
Warm up:
Mosey around parking lot; dynamic stretches:
+Karaoke left/right
+Knees to chest / ankles to hips
COP:
+40 SSH; in cadence
+8 Windmills; in cadence
+10 Imperial Walkers; in cadence
+10; Merkins / 8 Peter Parkers / 8 Parker Peters; all in cadence
+Honey Mooners / Downward dog
Mosey past pull-up bars towards the playground
The Thang:
Two teams –
25 yards – Wind sprints: Result – Losing team 10 burpees / Winning team 5 burpees
25 yard – bear crawls: Result – Losing team 10 burpees / Winning team 5 burpees
25 yard – wheel barrows – Result – Losing team 10 burpees / Winning team 5 burpees
Partner- up:
Exercise #1 Partner 1: 100 Merkins (total between both partners) / Partner 2: run lap around playground
Exercise#2 Partner 1: 200 LBC (total between both partners) / Partner 2: run lap around playground
Exercise#3 Partner 1: 100 Carolina Dry Docks (total between both partners) / Partner 2: run lap around playground
~5 minutes of Mary.
COT.
NMM:
Thanks to Site Q Wegmans for getting me on and keeping me on the Q List. It was the motivation I needed to get back into shape to at least try to bring a beatdown.
#CoopStrong