- QIC: Shady, Punch List, Slapshot, Badlands
- When: 2022-08-23
- Pax: Airwolf, Anchorman, Backdraft, Badlands, Band Camp, Barkey, Barry Manilow, Bass-o-matic, Battle Bot, Beacon, Bitcoin, Bobber, Bodywash, Boeheim, Bojangles, Bonsai, Boogie Down, Boss Hogg, Cakeboss, Cheddah, Cohiba, Conundrum, Cornerstone, Cousin Eddie, Cubbie, Cyclops, Destiny, Double D, Esso, fishstix, Floppy Disk, Gears, Geyser, Glass Joe, Grassy Knoll, Grinder, Hardwood, HarryCarry, Heisenberg, Incoming, Italian Job, Jekyll, Joe Lyons (F3 Long Duck), Juliet, Jump Shot, JWOW, Kaiser, Kermit, Mainframe, Mark Nestel, Maximus, NakedAndAfraid, Nikkei, Ölaf, oldbay, Poppins, Pothole, Punch List, Pusher, Reaper, Rebel, Rebound, Sasquatch, Shady, Shake and Bake, Short Sale, SkateOrDie, slapshot, Slow Jams, Spider-Man, Sprocket, Tesh, Tootie, Triple Lindy, Walker, White Hot, White Lightning, yard sale
- Posted In: colosseum
WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:
Slapshot’s Pain Station:
Each Pax performs
50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters
Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.
Badland’s Pain Station:
10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs
Punchlist’s Pain Station:
Light Pole Speed Drills –
5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs
Bear-pees to finish
Shady’s Pain Station:
Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels
Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers
Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.
Great job Qs
COT:
Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!
