• Post Type: Backblast
  • When: 12/21/2023
  • AO: The Goat
  • QIC: Wojo
  • FNG's:
  • PAX: Anchorman, Watts up, Bubba Sparxxx, Nutria, Dr. Seuss, Freon, Breaker Breaker, Mayor, Pilgrims Progress, Goose, Spiderman, Tesla

The Friday before this Q I made it out to a happy hour where after a couple beers Bubba Sparxxx tricked me into taking the Q. Yall know that when i do actually post it is usually in the afternoons at Midoriyama so I was dreading this Q all week.  As I often do I freestyled the weinke as we went so I’ll try to list the exercises as best I can. I know some pax wanted to remember the workout.

 

Warm-up:

SSH x 10ic

Don Q x 10ic

5 Burpees for the train

 

The Thang:

Mosey to the parking lot on the other side of the park for some level ground.

Grab a place on a parking space line

  • 2 feet hop forward and backward over the line 60 sec
  • 2 feet hop side to side over the line 60 sec
  • 1 foot hop forward and backward over the line 30 sec, switch legs
  • 1 foot hop side to side over the line 30 sec, switch legs

Line up across the parking lot for some running drills:

  • Walking High Knees – Nur Back
  • Squatty Walk – Nur Back
  • Squatted Shuffle 1/2 way, switch sides last 1/2 – Nur Back
  • Walking Lunges – Nur
  • A Skips
  • Skips for Height
  • Skips for Distance
  • Broad Jumps x 3 with time to gather yourself before next jump
  • Broad Jumps x 3 as quick as possible
  • Build up speed slowly to the 2nd gate then accelerate 100% to 3rd gate, slow down easy x 2
  • High Kneed to 2nd gate, Butt Kicks to 3rd gate, stride to end
  • Full out Sprint

Mosey back to the flag just in time.

 

COT

Announcements:

Convergence 1/1

Beer Mile 12/30

 

Prayers:

Turtleman

Jackson Hall

Jane Fonda

Montana