When: January 10, 2020
Where: Southwood
QIC: El Jefe
The PAX: Ron Swanson, Rocks, Geronimo, Sleepy, Private Ryan, Shelby, Little Debbie, Mr. Emcee, Monty Python, Tron, Mickey Mouse, Mr. Kotter, Bon Jovi & FNG Chad Northington (2nd post)
Lord’s Prayer
15 men came out to shake off a little Christmas cookie weight and get a little beatdown. Weather was ideal. Moon was turned up to a 10 in brightness.
Stretches
Warm up:
25 x F3 count Side Straddle Hops
The Thang:
Parking lot work – Each exercise was a 60 second AMRAP. We covered a total of 2 miles.
Round #1
- Merkin Shoulder Taps > 50-yard sprint & back
- Air Squats > 50-yard sprint & back
- Plank Jacks > 50-yard sprint & back
- Freddy Mercury’s > 50-yard sprint & back
- Wall Sits
Round #2
- Burpees > 50-yard sprint & back
- Split Jump Lunges > 50-yard sprint & back
- L up R up planks > 50-yard sprint & back
- Crunches > 50-yard sprint & back
- Wall sits
Round #3
- Inchworm Merkins > 50-yard sprint & back
- Monkey Humpers > 50-yard sprint & back
- Plank Spiders > 50-yard sprint & back
- Crunchy Frogs > 50-yard sprint & back
- Wall Sits
Round #4
- Walking Merkins > 50-yard sprint & back
- Groiners > 50-yard sprint & back
- Reverse Plank > 50-yard sprint & back
- Big Boy Sit-Ups > 50-yard sprint & back
- Wall Sits
Round #5
- Drop Dead Merkins > 50-yard sprint & back
- Alternating Reverse Lunges > 50-yard sprint & back
- Plank Toe Jumpers > 50-yard sprint & back
- Flutters > 50-yard sprint & back
- Wall Sits
COT
Prayer
Pledge
Mr. Kotter has the Southwood Q on Tuesday
Little Debbie has the Southwood Q on Friday