11 men showed and put in some work at Midoriyama this evening.
Warm-Up: SSH, all that’s needed
First exercise called is the Sheldon Cooper. This is a Routine/Run exercise that consist of 4 exercises and a lap around a track. We modified the exercises a little, and the parking lot at Midoriyama would be our track. The exercises called: Burpees, Jump Lunges, Plank Jack Merkins, Big Boys. Start off with 10 Burpees, 10 Jump Lunges, 10 Plank Jack Merkins, 10 Big Boys, then run to other end of parking lot and back. Then 9, 9, 9, 9 of same and run. Continue this and count down to 1. Good work on this one men. I’ve done this one before, and it sucks no matter what time of the year you do it.
Next we did 10 minutes of AMRAP. Broke this down to 5, two minute segments. Each 2 minute segments consisted of a different exercise done AMRAP. From 0:00-2:00, we would do 15 Little Gumby in the Woods with a 20 meter sprint. Continue this until we reach 2 minutes. From 2:00-4:00 we did Cork Screws x 15 w/ 20 meter sprint. 4:00-6:00 was 15 Ski Merkins w/ 20 meter sprint. 6:00-800 was 15 Bobby Hurley’s w/ 20 meter sprint. And finally 8:00-10:00 was 15 Peter I Parker’s w/ 20 meter sprint.
Next we made our way to the parking lot near the flag for some quick 4 corner work. 1st corner was 10 Diamond Merkins. Mosey to 2nd corner for 10 Diamond Merkins, 20 Mountain Climbers. 3rd corner 10 Diamond Merkins, 20 Mountain Climbers, 30 CDD. 4th corner was 10 Diamond Merkins, 20 Mountain Climbers, 30 CDD, 40 Sumo Squats.
Mosey back to flag. We didn’t get it in before the start, so we ended with a Slaughter Stopper. 20 Burpees OYO. Time
Thanks for the opportunity to lead today. I encourage all pax to sign up to Q if you haven’t in a while or if it’s your first time. It is an awesome experience. It also encourages me to post as much as I can to support my fellow brothers. Thanks men.