Folsom Downpour

This was my first time Q’ing at Folsom, I appriecate the push from Gearwrench to branch out and lead workouts in other places.  Started the workout with a warm up.

Warmup: 15x HillBillies; 15x Gravel Pickers

Moseyed to the tennis courts for some Killer B’s:

Killer B’s are Bear Crawl, Broad Jump, and Burpees. PAX Bear crawl roughly 100ft or distance specified by Q, then Broad jump back to start, every 5 broad jumps, PAX performs 3 Burpees. Specified # of Sets or timed AMRAP works well.

Moseyed down to the stage and lined up along the wall for some Donkey Kick-off!!!

Find the nearest wall and do 5 donkey kicks. On the 5th donkey kick hold feet to the wall for 5 seconds. Then up the number to 10 donkey kicks and 10 second hold. Continue adding by 5’s until the PAX is dead donkey tired.  Repeat this workout, except do Jump Squats and hold on the 5th Jump Squat in the Al Gore position.

Moseyed to another parking lot.

Q-Sprints:  Group performs a exercise called out by the Q, AMRAP.  When the Q yells out “GO”, everyone sprints to the other end of the parking lot. Then slow mosey back to the start.  Rinse and repeat.  Exercises listed below:

1. Big-Boys
2. CDDs
3. V-ups
4. Mike Tysons
5. Flutter Kicks
6. Plank Jacks
7. LBCs

The storm started brewing, so we had to run for cover.  We made it to one of the shelters, and continued our workout.

Lazy Doras:  Partner up. Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. Here’s the catch…no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.

Finished up the workout with some Dip, Derkins, and Step ups

COT