Two by Two by Two

Date: 5/9/2018

QIC: Stark

AO: Union Station

PAX: Stark, Forrest

Only Forrest showed up this morning, I think the Q on Saturday scared everyone off 🙂

Warm-O-Rama

Started with a nice lap around the parking lot to get things moving.

• SSH
• Imperial Walkers
• Hillbillys
• Windmills
• Mountain Climbers
• Merkins

The Thang

Getting some inspiration on some previous backblasts, we started off w/ a 2 loops of a Beast Lite variation.

4 corners of the parking lot, 3 exercises, 6 reps each – 2 loops.

Exercises:  Merkins, Leg Ups, Hand Release Burpees

Round 1 – Bear crawl to each corner and do set.

Round 2 – Lunge Walk to each corner and do the set.

That got things started in the right direction.

Then it was time for a little sprint workout.  Applesauce Indian Run.

Person in the back does 5 merkins, then sprints to catch the other person.  The goal was to do 10 each going out and 10 each back.

This was followed up by a “Dos” workout.

Sprint to 1st Island in the Parking lot, 5 Merkins, recover back

Sprint to 2nd Island in the parking lot, 10 Jump squats, recover back

Sprint to End of the parking lot, 15 plankjacks, recover back.

After being thoroughly gassed from round one, I had to give a reminder about the name 🙂  Rinse repeat.

 

Mary

Kind of close on time, so just a quick mary

25 WWII

50 Russian Hammers

Announcements

Sat AO will be at 6am, bring an FNG.

COT and Done!