Q: Legz
PAX: Pipeline, Cake, Zebra, Rick James, Cat Scratch, Seabiscuit, Double Humpee
I was panicking a little bit on the way to Overlander today trying to think of a workout we could do under shelter because my original plans were out and away from shelter. However, the rain cleared a little bit after we started, so game on! I will admit that I stole this workout from one of Blindspot’s Q’s, so maybe that’s what I get for not being creative enough.
Warm-o-rama
Lap around the loop, throw in some high knees and butt kicks. Circle up for: 25 SSH, 10 WMH, 10 windmills, 15 Rubios, 20 jack webs, 20 arm circles.
Mosey over to the base of BFH, time for a hill suicide. Start at the stop sign and run via road to the first hill and back. Run to top of 2nd hill to top, top parking lot and back. The PAX got out of a third hill since it had just rained as the first hill was suppose to be the grassy hill. Low squat hold until all arrive.
Mosey down street to front steps of VA Western. Partner up for some wheel barrows. One partner will crawl up all 4 sets of steps while other partner holds legs. Run through the parking lot on right and back down hill to base of the steps. Switch partners second time up and stay at top when finished.
The Thang– Partner Work
PAX remains with same partners and performs set of exercises (escalator style), then takes lap through the parking lot on the right, back down the hill and back up steps to start.
Round 1- 15 Patty-cake merkins–>Lap–>6-inch hold until all arrive
Round 2– 25 squats, 5 Patty-Cake Merkins–>Lap–> Single count flutter kicks OYO when everyone returns
Round 3- 10 Partner Derkins (feet on partner), 15 squats, 5 PCM–>Lap–>20 Box cutters, cadence count
Round 4- 10 Burpees, 5 Partner Derkins, 15 squats, 5 PCM–>Lap–>20 LBC’s OYO
Round 5- 15 monkey humpers, 5 burpees, 5 partner derkins, 5 pcm, 15 squats-> Run back to Cars.
Few rounds of Mary. Recover, Recover
Great work fellas!