It was a gloomy morning on the Hill for a fun spontaneous q from yours truly, Frugal Macdoogal.
PAX: Frugal Macdoogal (QIC), Pop-A-Lock, Umbrella, Bagger Vance, Funyuns, Blood Clot, Too Tall, Big Bang, Tampa Libra, Skidmark, Vegemite, Cowboy, Money Shot, PreVac
WOR:
Mosey to the football field.
SSH x 10; WMH x 10; GM x 10; Forward BAC x 10; Reverse BAC x 10; Overhead Claps x 10; Shoulder Press x 10; Seal Claps x 10
THANG:
Football Field Suicides: Start on goal line. Run 5 yards and do one merkin; run back to goal line and do one deep squat. Repeat increasing 5 yards and one merkin/deep squat each time. Work up to running 100 yards and 20 merkins then running back to goal line and finishing with 20 deep squats.
PreVac led abs until all in.
Partner up.
Exercise 1: Partner Hamstring Curl x 20. Partner One lays on ground in merkin position and pushes up to kneeling position using hamstrings to curl up then returns back down to starting position as controlled as possible to work hamstrings. Partner Two provides weight on ankles to assist.
Sprint to the 50 yard line and back for Partner Two.
After both partners have gone, rinse and repeat at 10 reps each.
Exercise 2: Partner Leg Throws x 20. Partner One lays on ground on back holding the ankles of Partner Two. Partner One then kicks their legs up to Partner Two’s chest and Partner Two pushes legs back down. Partner One stops legs before they hit the ground to work abs and then kicks back up.
Sprint to the 50 yard line and back for Partner Two.
After both partners have gone, rinse and repeat at 10 reps each.
Exercise 3: Burpee Broad Jump x 50 yards
MARY: 5 Minutes of Abs – each PAX chooses an ab exercise to lead until time is called.
10 Burpees OYO
COT
Great work today fellas! There were some announcements about some biscuit run and some other dates that I’ve forgotten, but I’m sure BV has slacked about it, so check it out.
As a reminder, we’re planning on having a quick devotion after each Hill workout. Today, BV shared about our calling as husbands to love our wives like we do Jesus and be intentional in our relationship with them. It was a great work and encouragement to me as I definitely give leftovers too often when things get busy. Pop-A-Lock will be sharing next week, but feel free to sign up on the Q signup beside The Hill workout Q signup.
Blessings,
Frugal