AO - The Zoo
Cool | 41 | 88% humidity
[0700 – Core Principles recited. Disclaimer given to 8 PAX] – Forest, Roid Rage, Radio, MAD COW, Hasselhoff, Stalin, Basic Bro, Bubblegum (QIC)
21s - SSH (IC) to 5 then 6-21 OYO, if PAX fails to finish together there is a penalty. PAX did not finish together, the penalty was:
4x4s - Burpee into plank, 4 merkins, 4 plank jacks.
Q note: I explained this a little wrong and the PAX completed 4 sets of a Burpee into plank with 4 mountain climbers.
Windmills - 30 seconds forward, 30 seconds reverse
15 Jump Squat Hold with 15 sec Al Gore
15 Bucket Brigade Lunge (Coupon)
Now, time to bring in a few new workouts for our core.
Febreze - On your six, do 2 BBS’s (Big Boy Sit Ups). Remain upright after the last BB and lift feet up 6". Do 10 air presses. Back down for 4 BBS’s followed by 20 air presses with legs held 6". Repeat using increments of 2:10 ratio. Pax completed 2,4,6,8,10.
Absolution - Combination of a groiner, mahktar N' diayes, and chilly jack, done on an 8-count cadence.
1 - jump feet forward
2 - jump feet back, then Mahktar N' Diayes to Chillcut position
3 & 4 - drop to each elbow
5 & 6 - Chilly Jack (5 feet out, 6 feet together)
7 & 8 - Mahktar N' Diayes to plank then starting position
Boat / Canoe - PAX did great with following my cadence. Had a steady cadence with a few holds added in the mix.
To keep the fun moving the PAX took a mozey to the hill with a 80lb sandbag. At the hill we lined up about shoulder to shoulder for another bucket brigade.
Bucket Brigade (with 80lb sandbag) - As the bag was passed to the next member we would run up to the hill to the top of the line. The sandbag was being passed at a good pace and the PAX made a slight modification to the Brigade. As the bag was passed you were to Bernie to the top of the line. The PAX continued until everyone passed the sign near the top of the hill.
Now we had to work our way back down. We lined on the other side and continued with faster momentum until we all had passed the gate.
With not much time left, the PAX had to get back for the COT. This wasn't just going to be a mozey back. We took it to the trees.
Elevens - The PAX had to reach 11. Starting with 1 burpee and 10 SSH. We had the 80lb sandbag still to carry back. QIC started with the carry and led the PAX to the first station. After the PAX completed the 1 burpee and 10 SSH another PAX took carried the bag to the next set of trees. The PAX took turns carrying the sandbag to each station until we got back to the COT and finished with 7 burpees and 4 SSH.
A couple quick stretches to the arms and legs.
Count-O-Rama | Name-O-Rama
- Forrest has the Q on Tuesday at the ‘Stairway to Heaven’
- MAD COW is assembling a black ops on Wednesday at Richmond Park
- November Q sign ups are posted on Slack
I’ve popped my VQ,