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.