Date: 5/18/2022
Pax: Crash(QIC), OCB, Optimus, Count
Nice cool morning. rain was supposed to hit us but we managed to only get some during our ending of COT. 4 pax came out for my part2 of the dump. Here is what we did.
Warm up:
- 10 Windmill IC
- IST 10 IC
- Windmill calf hug 10 IC
- I am not worthy 10 IC
- arm circle complex 10 IC
- Perfect squat 10 IC
- Perfect merkin 10 IC
- 25 side straddle hop IC
- Parking lot lap
Mosey to stairs
The Thang:
10 curls IC
up to 2nd platform and back down
10 squat press IC
up to 4th platform and back down
10 perfect 2 arm row (shout out pacrat)
up to 6th platform and back
10 coupon bench press IC
Run to top of stairs
10 burpees OYO
20 merkins OYO
15 dry docks each leg OYO
40 LBCs OYO
50 Squats OYO
Go back down the stairs
LIGHTNING ROUND
20 skull crushers OYO
up to first platform and back down
20 curls
up to 2nd platform and back down
20 push press
up to 3rd platform and back down
Mary:
15 low flutters IC
15 hello dollys IC
15 Homer to Marg IC
20 WWI OYO
REPEATO
Hold low plank for last 70 seconds
Moleskin:
Lots of guys were OOT. Hopefully we bring more life to the dump. Its a lot of fun to Q. I realized Troy I ran out of workouts, the dump I ran out of time. Troy isnt as much moving around though so I believe thats why. I tried to get some running in, as well as, good movements with the coupon. Heart rate was up throughout. Some of the kinks I had from Qing Tuesday I tried to address. I think this Q went smoother.
Good to see Count at the dump. He said he will try and make it on Wednesdays now that his schedule changed. He worked hard and modified when he had to. Effort was there throughout, though. OCB and Optimus always bring it. I love the consistency and effort you guys give. They encouraged me throughout and that helped me gain a little more confidence leading the workout. Hopefully I gave you guys a challenge and excited for the next crash Q. Thanks for letting me lead you men.
Until next time, Crash out
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