Combo Q in the Downpour

Date: 5/12/2018

QIC: Ryder, Trigga, Ping

Location: Pear Tree Hill

Pax: Iverson, Stardust, Pom Pom, Honeybear, Dig, Bloomer, Boiler, LaViDaLoca, Ryder, Trigga, Ping, Welcome FNGs Thumper, Dealer, Robo.

Combination Q in a down pour.

Ryder took the first 20 minutes, Trigga jumped in for the middle 20 minutes, and Ping finished us off with the last 20 minutes.

 

Warmup/CoP:

  1. SSH x 20
  2. Cherry Pickers x 20
  3. Annie x 20
  4. Indian run

The Thang:

Escalator! Start at 10 reps and add 10 reps to each workout.

  1. 10 Burpees
  2. 20 squat Jumps
  3. 30 Merkins
  4. 40 squats
  5. 50 Freddie mercury
  6. 60 lung walk

This ended the first 20 minutes and Trigga picked the Q up with his portion. The rain really started to come down at this point.

1 min each (45 seconds with 15 sec for rest/new position)

  1. Merkins fast cadence
  2. flutter kicks fast cadence
  3. plank walk (follow the leader: front, back, left, right)
  4. Boat
  5. fake burpees (“in” “out”)
  6. right left center plank hold
  7. can openers in cadence (shoulders)
  8. toe touchers
  9. plank walk (ftl) with Merkins
  10. V up roll up in cadence
  11. mountain climbers cadence
  12. flutter kicks slow cadence
  13. Merkins slow cadence
  14. bicycles cadence
  15. hold plank
  16. Freddie Mercury’s cadence
  17. backward plank walk up hill oyo
  18. little baby crunches up hill oyo
  19. bear crawl up hill oyo
  20. hold plank facing down hill

Ping took over for the last 20 Minutes, unfortunately we had some lighting and had to cut his portion short.

B.O.M.B. – Partner up

50 Burpee while other PAX bear crawl up pear tree hill.

CoT.

With the continued grow of our region we are launching our 3rd AO on Tuesday mornings at 0515-0600 at Robert Morris Park. Look forward to see you all out there!

Peace,

Ryder

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