Exploding Cheerleaders (Timeshare 1/18/18)

Exploding Cheerleaders (Timeshare 1/18/18)

Workout Date:

01/18/2018

QIC:

Beaker

PAX:

Viagra, Cubbie, Beaker

The Thang:

Conditions: 25F with gusts headed off shore.  Remarkably, ground was mostly dry.

5:12 YHC pulls up to see Viagra warm in his truck

5:14 Jump out of car.

5:15 Disclaimer.

5:15 Warm-o-rama

  • 30 SSH IC
  • 30 IW IC
  • 15 TTT IC
  • 5:17 [Cubbie arrives right on schedule]
  • 15 Cheerleaders IC #crowdpleaser

5:20 Mosey to park… no it won’t be that cold at the parking deck.. go there.

5:24 Arrive at parking deck looking like were there to rob bank but Cubbie forgot his face mask so we decided to workout instead.

5:25 Arm-o-rama

  • LBAC fwd 10X IC
  • Chinooks CW 10X IC
  • Chinooks CCW 10X IC
  • LBAC rev 10X IC
  • OH claps 10X IC
  • Moroccan Nightclubs 10X IC

5:28 The Thang (She Hate Me)

  • 10X Lunges each leg
  • 10X Burp (Burpee minus the jump or the stand part)
  • 10X Merkins
  • Rinse and repeat  with 20X (2ct) mt climbers instead of Burps
  • Rinse and repeat with 20X (2ct) plank jacks instead of Burps.

5:3? Peoples Chair with Air Presses (PC w/AP) 25X IC

5:3? 3set explosive progressions.

Set 1 Legs

  • 5 Lunges each leg IC
  • 5 Copperhead lunges each leg IC
  • 20X Mary-Catherines (aka jump lunges alternating legs)

Set 2 Core

  • 10 BBS
  • 10 WWII
  • 10 WWII style V-ups (3ct rest explode up on “4”)

Set 3 Merkins

  • 5 merkins
  • 5 HRM(reversed) basically a merkin with hands leaving ground at top.
  • 5 Clerkins (clap merkins)
  • [Note better sequence would be merkins, slow count merkins, clerkins]

Rinse and repeat all 3 sets 1X.

Set 4 (Bonus)

  • 10 squats
  • 10 Copperhead squats with Jump
  • 10 Copperhead squats with 180 deg jump.

5:46 PC 10-count

5:47 Alternating feet/knees

On standard parking spot line start at one end and traverse laterally to other end. (Everyone gets a stripe and moves down line sideways)

  • 3 seconds of fast feet
  • 3 seconds of high knees
  • 3 cycles to reach end
  • Rinse and repeat in opposite direction.

5:51 Mosey back to AO startex.

3rd F (on the fly) “When I am afraid, I put my trust in You.” Psalm 56:3  Trusting in God doesn’t mean the absence of fear but the knowledge that we do not becomes victims of fear which leads to complacency.

5:55 YHC bails #diaperchangingduty

5:56 Viagra and Cubbie take her home with Mary.

Announcements

Bling on Q Sat!

3rd F opportunity on Tuesdays.  See www.f3grandstand.com for details

Great to be back on Q. Don’t know why the cold causes so many fartsacks. It ain’t cold if you post.

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