PAX: PacRat, Kato, Crash, OCB, Federali, All In, HH, HHH, Roadshow, Coors (QIC)
5:30 rolled around and the original QIC, Gummy Bear, was nowhere to be found. I stepped up to begin the warm-up. When he didn’t show after that, I came up with this workout on the fly.
Warm-up
25x SSH IC
12x Bean pickers IC
15x IST IC
15x Hillbillies IC
10x ACC IC
Parking lot lap
The Thang
10x Low curls IC
10x High curls IC
10x Curls IC
10x One-arm rows IC
10x Two-arm rows IC
10x Front raise IC
10x Military press IC
Parking lot lap
Repeat upper body exercises
Run to the Amp
10x 8-count step-ups IC
10x Box jumps OYO
10x Side step-ups each leg IC
10x Box jumps OYO
10-1x Pinky Pies CC
Repeat step-ups and box jumps
To the stage and partner up
One partner does AMRAP flutter kicks while the other runs to the top of the Amp and back. Complete 5 rounds
Merkin Time Bomb: each pax does 3 merkins in a rotating fashion. Complete 5 rounds.
Ring of Fire: each pax does 3 squats in a rotating fashion. Complete 5 rounds.
Run to the flag
Mary
15x Crunchy frogs IC
15x LBCs IC
15x American hammers IC
Moleskin
I thought this went well enough despite throwing it together on the fly. Good work by all. We definitely built up a good heart rate and I heard some heavy breathing. It was good to see a sizable group for a Dump Wednesday. I hope that those numbers become consistent and grow. I’m sure they will under Gummy Bear’s leadership. We missed him today. He starskied coffee. He had a great plan for today’s workout. I’m sure it’ll be appreciated next week. Let’s keep up the good work and continue to post in this new year!
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