QIC: Vila
Date: 07/09/2019
PAX: Dirk, Iron Butt (Respect), Sunburn (Respect), Lutefisk, Candu, VSquared, Ducktales, Peanuts, Whoopi, FNG-Cliffhanger, Ascot
AO: Boneyard
[youtube https://www.youtube.com/watch?v=z4SEwXgXmvc&w=560&h=315]
Warm up
- Forward Fold x15
- Plank IC x10
- Up Dog x15
- Down Dog x15
- Mountain Climbers IC x15
- Forward Fold x15
Repeat
Mosey to the thing
At the gym:
- 15 squats w/ coupon
15 overhead press w/ coupon
Switch
15 count run in place switch back for second set
Cardio
Around the track:
- 1/3 jog
- 1/3 sprint
- 1/3 jog
rotate to next workout
- 16 Step up (8 each leg)
12 dip
Switch
15 count run in place switch back for second set
Cardio
rotate to next workout
- 14 Ax chop (7 each side) w/ Bertha
16 Calf raise w/ coupon
Switch
15 count run in place switch back for second set
Cardio
rotate to next workout
- 15 curl w/ +5
15 high heel pickle pounders
Switch
15 count run in place switch back for second set
Cardio
rotate to next workout
- 15 SSH
15 Merkins
Switch
15 count run in place switch back for second set
Mosey back to lot for MOM
- Box cutters
- Freddie Mercury
- LBCs
- Crunchy Frog
- Sweat Angel’s (ssh on your back) Candu’s Creation.
Count
Names
This was a very important workout to me. It is an amalgamation of 2 workouts that I did, a few years back, 3-4 times a week for 6 months that dropped 50 lbs. It is great for dropping weight, and then dialing in to increase speed and strength. The guys did a great job, and stayed in it even with a little slow down with instruction.
Announcement:
Fallen V – 7-13-19
Growruck – 8-23-19
Prayers:
Ducktales – Baby with severe complications
Ascot – Mother going into post surgical rehab
CROM!
Swinging hammers,
Vila