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Date/Time
Date(s) - 11/08/2021
5:30 am - 6:15 am
Site Q - Barney
Location
The Foundry
Categories
The beautiful track and football field make this a great AO to push your limits.
1st Mondays – Open Q. Bring whatever you’ve got.
2nd and 3rd Mondays – Challenge Days. We will repeat this Q next month to seek to improve our score
4th Mondays – Open Q with emphasis on running/track.
My Buddy
PAX: Jennay, Lyman, Nitrous, Stark, Barney, Rudy, Doubtfire, Meatloaf, Woodstock
QiC: Woodstock
WUIS: Paul
Warm up – single lap, ssh, potato pickers
Partner up
one Partner will be doing suicides while the other does work.
For Odd rounds (1, 3, 5) Partner running suicides controls when to swap (complete all 5 cones, then switch).
For even rounds (2, 4) Partner doing work controls when to swap; complete all reps as prescribed, runner keeps going until reps are complete and then swap.
Round 1 (5 minutes):
15 Bbsu and 15 leg lifts
Round 2 (5 minutes)
20 merkins and 20 squats
round 3 (5 minutes)
20 flutter kicks and 10 plank jack shoulder taps
round 4 (5 minutes)
10 burpees and 10 lt dans
round 5 (3 minutes)
25 monkey humpers and 25 pickle pounders
Round 6 – all together
– 2 kraken burpees at baseline.