Doubling Down With QIC Triple Lindy
Ground Pounder. Triple Lindy wrapped up a successful Q-Swap week with a solid beatdown at South Wake’s only Saturday bootcamp workout. Here’s his account:
Warmup:
-No fng’s and no flag planted at our 7:30 start time so 5 penalty burpees were called to start the morning. Found out there was a flag in the trunk so got it planted and quick mosey around the parking lot. This was the extent of running for the morning.
-Circle up for some south wake style good mornings, side straddle hops, calf stretch, and daisy pickers.
The Thang:
-Mosey over time playground and find a section of bench or concrete wall for Aiken Legs. This is 20 squats, 20 box jumps, 20 lunges, and 20 split jacks.
-circle up for Air-squared. I know how much SW likes clapping, so hold people’s chair with a 20 count seal clap.
-spread out around the circle around the playground. Time for Apple Turnover. Pax to bear crawl halfway around the circle. Once halfway switch to crab walk until complete the circle.
-Partner up. Partner 1 does 10 reps of No Surrender while partner 2 holds back planks. Flip flop.
-still in partners, 1 does 5 pull-ups while 2 does Mike Tysons, which is plank hold against the wall, do a horizontal squat to a merkin. 5 rounds were called.
-empty wheelbarrows were called. Not the best idea at this point of the morning. Pax only made it quarter way around the circle before the Q called an audible.
-Global warming- circle up and side shuffle around the circle with every single pax calling out a 10 count exercise. With 19 Pax in attendance, this sufficiently sucked.
Mary:
Homer to Marge, American hammers, and gas pumpers to bring us to an end.
COT:
Count off, name-o-rama, prayers spoken and unspoken