Bunker Bomb

This was my first Q at the Bunker, we’ll my first Q in a while for that matter, I think I gave the pax their money’s worth.    The Bunker is a great new addition to the AO roster as it offers a change up  for some and adds in the all important resistance training we men need.    It was a fairly humid morning and I decided to go on a “little speed ruck” with Tiger as part of the NUOSU…bad idea…that guy about killed me and I still had to Q…anyway with what I had left I gave it all I had for the guys at the Bunker.  Here’s how it went…

Warm-up:

2-3 min of stretching…I think more pax grunted and groaned during this than during the beat down…moral of the story everyone needs to stretch WAY more.
SSHx 20

Grass pickers x 10

Hillbillies x 10

Set 1:

KB swings x 25

Dying Cockroaches x 25

Merkins x 25

Mountain Climbers x 25

Bear crawl KB pull throughs to other end of parking lot…rinse and repeat.

Set 2 (begin where we were)

25 over head press

25 crunchy frogs

25 Curls

25 upright rows

Bear crawl KB pull throughs to the other end…rinse and repeat. 

Driving Mrs Daisy

Super fun activity where we wall sat with the kettle bell on you lap then we lifted to horizontal (like a steering wheel) and called left and right turns…not very fun… (did this for 2-3 min)

Intermission:

SSH x 50

Squats x 50

Calf raises x 50

plank jacks x 50

At this point we had had enough of the bear crawl pull throughs so we switched to lateral walking Merkins…made it half way and we were spent…then we rinsed and repeated the intermission..

Set 3

25 lateral swings (10-12 each side)

25 squat curl press

25 Big Boy Sit-ups

25 pull overs

Then we finished up with one more trip to the store for Mrs. Daisy and walked back up to meet the other pax. Fantastic work by all.  Thanks for allowing me to Q y’all!