QIC: Double Humpee
Pax:Legz, Dairy Queen, Bundy, Cat Scratch, JV
Twas a Monday morning after some sort of sports competition that I neglected to watch with temps in the low 20s. If they’re had been any sort of wind, it would have been brutal but we were lucky on that front. Q got a personalized slack message apology from Pipeline for missing the workout which was nice and a little bit funny.
Q did a little historical research and found a similar workout from Dunphy that occurred almost exactly two years ago. (Where was he? He posted on slack about my workout, but I guess that didn’t mean he was coming)
Mary
Did a warm up lap around the parking lot because odds were good that Cat Scratch would be late. Didn’t want him running all over Roanoke like Saturday. My Q intuition was spot on as we rounded the corner we saw a burgundy Toyota, and it was CS.
We continued running (which caused much consternation) towards the VTC building and ran up those stairs and then ran back to the parking garage.
50 SSHs
10 more SSHs (Since Cat Scratch got ornery)
10 Proper Abe Vagodas (That’s right they’re slowwwwww Windmills)
10 Merkins OYO
15 cadence count Mountain Climbers
20 Overhead Claps
Mosey to the ramp
The Thang
First ramp was just about traveling to the next level. First pylon was lunge walks, next pylon was Bear Crawl, and last pylon was Crawl Bear
At each level we would do the following exercises and then run up the ramps to the next level
10 Burpees – 20 Step Back Lunges (First round we did 40) – 30 Squats
At one point instead of running up the ramps we skipped up the ramp, and ran backwards on the flat part.
Last round got us to 6 where we sprinted across the deck with “all we had.”
Mosey back to parking lot…..Recover…..Recover.
Announcements
Tonight’s 3rd F will start a tad early at 5:45 and as always it meets at Big Lick
Continue to pray for Legz’ mom and her treatments as well as Dairy Queen’s Wife who wants to hurry up and have her baby.
Yours truly took us out and it was an honor and pleasure. Most of it anyway, not so much the dealing with Cat Scratch part, but everything else was good.