Pax: Greasetrap (Co-Q), Too Tall, Venus, Olan Mills, Funyuns, CCR, Cinderella, Cheese Curd (visiting from North Charlotte), Offshore, Captain Derivative, Private Sandman, Numb Tucks (VQ)
12 Pax total gathered for a new day, with a new Q (thanks for humoring me fellas). With Greasetrap helping the new Q we had sandbags and med balls waiting in the lot. With a quick Molly to the park to drop off the bags and med balls, we headed to the garage. A quick warmup and then the work began.
Sprint up each ramp, at the flat perform 5 4x4s (burpee w/ four merkins, and four mountain climbers – thats one rep) – bear crawl forward to other side and 10 Sit Ups. After another sprint do 5 Worst Merkins (wide merkin – normal merkin, diamond merkin: thats one rep – bear crawl backward – 10 flutter kicks) Do OYO until you reach the summit. Since a VQ led we had to break early and molly to the top before going back down the stairs to the park.
Once all arrived to the park (the men with rucks were working hard) we partnered up into two groups.
Group 1: 10 clean and jerks with sandbags (going down to 1 alternating with partner. Group
Group 2: 5 pull ups, 5 chin ups, 10 dips, 10 lunges each leg, 10 med ball throws and one lap around the racetrack.
After group 1 finished switch. Again timing was off a little but we still got a good workout in. Molly back to the cars for some planks and flutter kicks. Good learning experience, thanks for coming out men.