3 PAX
Start(Q), Forest, Sandbag
Warm-o-Rama
A quick lap around the parking lot to get things moving. Then circled up.
SSH x20
Windmills x15
Imperial Walkers x10
Hillbillys x10
Merkins x10
After that, the Q had a nice workout in mind 🙂 Bears have been spotted down on Power rd last week, then yesterday another one was in a neighborhood in Ahwatukee, so we went w/ that theme!
First thing was to partner up. One partner would run the course, The course was about 100 yards split into 3 sections.
- Farmer carry the tire the first 1/3
- Lunge walk w/ the Slosh pipe the next 1/3
- Double Cinderblock carry the last 1/3
The other partner would bear crawl alongside and finish about the same time.
Both finish w/ 5 burpees. Then switch on the way back.
We did this 3 times. rep2 – farmer carry the other tire, Bicep Curl w/ the slosh pipe, bicep curl with 1 brick. rep3 – farmer carry tire, Overhead lunge walk w/ the slosh pipe, overhead brick carry.
After a quick recovery, we did Bearkins….Start with 1 Merkin, followed by 4 count bear crawl, 2 merkins, 4 count bear crawl, 3 merkins….all the way to 5…then back down to 1 for a total of 25 merkins
Rinse and repeat x2
At that point, the bricks were far from the starting point so a quick jog to the bricks and did 2 rounds of Bears & Bricks to get them back.
Bears & Bricks – Get in a bear crawl, pull the brick ahead, and bear crawl to it, and pull it thru again. Rince and repeat until the end. We broke it up into 2 sections.
Last little wrap up with a set of 21s. (ok – not a bear theme but I dont think anyone minded!!)
1st exercise – 21 brick curls 7 bottom 1/2, 7 top 1/2, 7 full
2nd exercise – Dips x21
3rd exercise – Left Right step ups x21
Time was closing in so a quick mary..
Freddy Mercurys x30
Low Slow Flutter – slow cadence/fast cadence/slow cadence x15
Plank 30sec / 11 merkins / Left hand up / Right hand up / Plank 30 seconds / 11 merkins and we are done!
Name-o-Rama,
Announcements :
Stark is out of town next week. Forrest will have the Q on Sat & Wednesday. Show him some love and make a trip out here!
Ended w/ CoT.
Nice work today men. I know it was tough following the beat down on Monday! Great Job!
F3 Phoenix 