12 HIM showed up at the Racetrack to get a little better today for a VQ by Joey Freshwater including one Willy Loman from NC (Marino) and an FNG… He did not disappoint.
PAX: Joey Freshwater (Co-QIC), Umbrella (Co), CAPSLOCK, Black Widow, Offshore, Calfkiller, Cinderella, Hambone, Tampa Libra, Razorback, Marino (WL), FNG Sitcom Mom
A muggy warm morning welcomed the PAX for Freshwater’s VQ. Umbrella proclaimed the disclaimer and the PAX moseyed up the hill to the parking garage lot to begin
WOR:
10 x Good Morning
10 x WMH
20 x SSH
10 x BAC Forward
10 x BAC Reverse
10 x O/H Press
10 x Slow & Low Squat
10 x Tempo Merkin
10 x Imperial Walker
Joey Freshwater is introduced as Q and leads the group up six floors of the parking garage, across the top floor and back down to the first ramp on the first floor of garage
THANG:
This is what I’d call the “You’re doing it wrong” workout because Umbrella provided constructive criticism on a movement in my first workout and I laughed my ass off afterward. AKA “The cherry popper”. Pretty much modeled after another one we did there.
Ramp One:
Sprint floor one ramp
30 merkins first corner
Lunges to second corner
30 WW1s second corner
High knees to third corner
30 jump squats third corner
Backward run to fourth corner
Wall sit fourth corner until rest of PAX gets to fourth corner
Rest count then proceed to next ramp
Ramp Two:
Sprint floor two ramp
30 burpees first corner
Bear crawl to second corner
30 flutter kicks second corner
Broad jump to third corner
30 air squats third corner
Backward run to fourth corner
Wall sit fourth corner until PAX gets to fourth corner
Rest count then proceed to next ramp
Ramp Three:
Sprint ramp three
30 merkins first corner
Power skips to second corner
30 elbow to knee sit-ups second corner
Side squat with turn to third corner
30 shoulder touches third corner
Butt kickers to fourth corner
Wall sit fourth corner until PAX gets to fourth corner
FROM HERE, SPRINT GARAGE RAMPS WITH SLOWER PACE IF NEEDED ON THE FLATS TO THE ROOF TOP. EVERY MAN FOR HIMSELF.
DEPENDING ON TIME LEFT AT TOP FLOOR, ADD “KILLERS” (THINK SUICIDES BUT I PREFER TO NOT — USE THAT WORD).
Mosey back to Racetrack lot for…
MARY (Umbrella):
High plank 30 seconds
Right arm up 30 seconds
High Plank 30 seconds
Left arm up 30 seconds
High plank 30 seconds
10 Merkins OYO
10 x Good Mornings
COT – Great job by Joey Freshwater on his VQ. He brought it today and PAX all worked hard and got better today. Reminders on 9/11 CSAUP as well as need for Q’s at Purple Cow and Racetrack in an effort to fill up calendar for September.