QIC: Frack
PAX: Manti, Dunphy, Pinky, Disclaimer, Prince Tuesday, Jimmer, Catscratch, Commodore, HC3, Sea Biscuit, Space Jam, Double Humpee
After a 6 week stint on work travel and the IR, Frack returns to his home turf- The Overlander at Virginia Western Community College or better known as UCLA- University of Colonial Avenue. Alas, darkness has fallen, so there is no hope of a sunrise workout at the top parking lot, so we travel to the deep dark hidden recess of the big honking hill on the other side of colonial behind the college. Frack Q=travel. But first, we do burpees while we wait for Catscratch & Disclaimer. Once they grace us with their presence, we’re off.
Travel
- shuffle left
- pick up (touch ground with both hands)
- karaoke
- run backwards up hill
We arrive at the hill, split into 2 teams, and count off (13 PAX)
Quick warm up (3 count cadence):
- 10 Rubios
- 15 Imperial walkers
- 21 Side shuttle hops
- 25 forward arm circles
The Thang
We split into 2 groups. One travels up the hill and the other down. We switch directions after the 3rd exercise.
5 burpees at the start of every exercise. 10 merkins at halfway point of every exercise
- Bear Crawl/Crawl Bear to/from first light pole
- Lunge walk forward/Lunge walk backward to/from first light pole
- Partner wheel barrow to/from first light pole
- Run forward to first light pole, run backward to 2nd, fwd to 3rd, backward to 4th. turn and repeat on way back.
- Partner carry to/from first light pole
- Run forward to first light pole and do 5 squats. run backward to 2nd pole and do 10 squats. Run forward to 3rd light pole and do 15 squats. run backward to 4th pole and do 20 squats. turn and repeat on way back.
Travel
- run backwards up hill
- shuffle left
- shuffle right
- pick up (touch ground with both hands)
- run backwards up hill
Mary
- Flutter kick for 30 sec
- Sharon stone for 30 sec
- Box cutter for 30 sec
Recover recover
Well done boys!