40 in the new 20!

40 in the new 20!

Workout Date:

05/02/2018

QIC:

Handy Manny

PAX:

High Interest, Rousey, Peterbilt, Skidmark, Boxcar, Sunshine, Buffet, Rubber, EL Red Cardo, Handy Manny

The Thang:

When YHC saw May 2nd was on a Wednesday I jumped on the Q sheet to take on the day.  After a great 3rd F last nights and some inspiration from Rousey I had the perfect birthday Q in store for the Pax this AM.

 

Conditions: Perfect

5:29 One minute warning

Quaker came in hot and handed off the flag to Sunshine. Flag planted! Lets get it on

5:30 Disclaimer! Lets roll.

 

COP

  • 20 SSH IC
  • 20 IW IC
  • 20 TTT IC
  • 20 Windmills IC
  • 20 LBAC forward IC
  • 20 LBAC reverse IC
  • 20 Overhead claps IC
  • 20 Overhead press IC (While in the squat position)
  • 20 LBC IC
  • 20 Flutter Kicks IC

THE THANG

  • Tabata Burpees

Bear crawl to the tree

Crawl bear back

  • Tabata Mountain climbers (Stay in plank no matter what) Merlot to the middle if you need too!

Mosey to the field house

  • Tabata dips

2 groups of 5 one group bear crawl to the gate and back while the other group crawl bears

  • Tabata jump knee tuck (4 rounds)
  • Tabata merkins ffor the last 4 rounds

 

MARY

  • 20 Flutter kicks
  • 20 Big boys
  • crawl bear or bear crawl to the post depending on your group

Announcements

  • May 19th Mud run
  • May 19th Sunset Beach road races (Ainsley’s Angels opportunity’s) get with Peterbilt

Moleskin

Always a pleasure to lead. Thanks Pax. Great work!

 

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