Guinea Pigs
Three PAX for YHCs first Q out at Disney. Not realizing when I signed up to Q that it was BRR week and the normally heavily attended AO was a little light. YHCs workout was planned for a larger group, but we carried on anyway using Full House, Redenbacher, and myself as Guinea pigs, for a tough workout.
EC: Coal Ash, Full House, Redenbacher
FNGs: None
Warm Up: Lap around fields, 5 burpees OYO, toe touch (10 second count), quad stretch (10 sectond count each leg), and daisy pickers, windmills, fazio arm circles all in cadence before ending with 10 merkins OYO.
The Workout: Suicides! YHC set up cones at four locations from end to end on the soccer field. At each line, PAX did a set of exercises, increasing in reps at each line, before heading back to start line. Each return to the starting line, PAX did a burpee adding 1 each time. On the last run, PAX stayed on opposite end for 50 mountain climbers. We did 4 rounds.
Exercises each round…
- Round 1: Get-ups (5), Merkins (10), Plank Jacks (15)
- Round 2: Merkins (5), Squat Jumps (10), Lunges (15 each leg)
- Round 3: LBCs (25), Dying Cockroaches (50), American Hammers (25)
- Round 4: LBCs (25), Dying Cockroaches (50), American Hammers (25)
Still had 10 minutes left so YHC called an audible. Moseyed to picnic tables for the following exercises:
- Peoples chair (80 second count)
- Step-ups (20 each leg)
- Dips (15 in cadence)
- Step-ups (15 each leg)
- Derkins (15 in cadence)
- Step-ups (10 each leg)
- Dips (15 in cadence)
- Step-ups (5 each leg)
Mary: Plank hold 60 seconds
Announcements: 9/11 stair climb, see slack and Facebook
T-Claps (Recognition):
Prayer: Full House took us out: BRR men, injured PAX
