Preblast: I have the Q tomorrow at the GRCC track. I am trying out a bunch of new exercises in the gloom and need your help as a test group. Heavy objects (ruck, coupon) are needed. Where are my HC’s?
AO – GRCC Track
30 degrees
[0530 – Core Principles recited. Disclaimer given to 9 PAX] – Bald Eagle, Mad Cow, Roid Rage, Steam roller, Sex Panther, Kraut, Snoop, Little Brother, Hasselhoff (QIC)
Warm-O-Rama
Running across the short length of the football field (~50 yards) back and forth 3 times.
The Thang:
10 Bropees (partner burpees with a double high five at the end of each burpee)
1 lap around the track
5 Big Bro Sit-ups with a twist (BBS with twist to the right at the end with a high five, then to the left with a high five, and then in the middle with a double high five: 15 total sit—ups)
100 yard lunge walk with weight
15 OPP (overhead pull into a chest press, 4 ct move)
1 lap around the track
10 side tri-cep pushups on each side (thanks P90X)
100 yard Karaoke
Ascending Testicles (5 merkins flat, 5 merkins with feet 1 foot up the wall, 5 merkins with feet 2 feet up the wall, 5 merkins with feet 3 feet up the wall)
100 yard farmer carry
10 ruck/coupon get ups
1 lap around the track
10 Dragos (Basically a standing American hammer, where holding a weight twisting your torso, like Ivan Drago in Rocky 4 training montage)
1 lap around the track
10 imperial squat walkers
Circle O’ Curls (PAX arrange in a circle, each completing curls one after another until everyone is done. While at rest, the weight is held at a 90 degree angle. We got up to 200 for the 9 of us)
Count-O-Rama – Name-O-Rama
Moleskin
Announcements:
Bald Eagle has the Q on Saturday.
The beaches are safe,
Hasselhoff