Feels like Football Camp!

Feels like Football Camp!

Workout Date:

08/05/2017

QIC:

Bluegrass

PAX:

Munchkin, Grass Patch, High Interest, Rousey, Feathers, Vitamin D, Chewy & Bluegrass(QIC)

The Thang:

Great to be able to complete my first Q at the Bombsquad AO. The workout hopefully tested everyone and created a little soreness and pain to deal with on their Sunday off day. In honor of Football season officially starting on Thursday with the Hall of Fame game I felt it was necessary to relive some of those horrible football practice routines. After completing the four corners workout everyone was delighted to know that there would be no more burpees in my workout, however they felt it was somewhat cruel to make that statement after I told them we would be preforming a number of up downs between gassers as they are just an ugly cousin to a burpee. I also tried to focus a few exercises on oblique’s as they are often times over looked. Hillbillies and a new exercise were done to target them and these caused a great deal of pain for me the next day. The exercise probably isn’t new and has a name but none of us knew it so I named them little Richard’s because I felt like Richard Simmons while keeping my hands above my head and leaning side to side to perform an oblique crunch. If anyone knows the F3 name let me know. As always great to lead. AYE!

Conditions: Perfect!
One minute warning called
Disclaimer given
20-SSHs IC
15-Through the Tunnel IC
15-Hill Billy’s IC
20-Little Baby Arm Circles (Front & Back)

Mosey around church

Four Corners Escalator (go up and back down)
Cone 1-10 Burpees
Back pedal
cone 2-10 Burpees & 15 Iron Mikes (Count left leg only)
Sprint
Cone 3-10 Burpees, 15 Iron Mikes & 20 Merkins
Back pedal
Cone 4-10 Burpees, 15 Iron Mikes, 20 Merkins & 25 Sumo Squats
Sprint to cone 1 and come back
Cone 4-10 Burpees, 15 Iron Mikes, 20 Merkins & 25 Sumo Squats
Back pedal
Cone 3-10 Burpees, 15 Iron Mikes & 20 Merkins
Sprint
cone 2-10 Burpees & 15 Iron Mikes
Back pedal
Cone 1-10 Burpees

Mary performed until six completed.

Full Gassers w/ Up Downs
Preform up downs on Q’s call
Sprint across field and back twice
Round of Mary( Flutter Kicks, Big Boy Situps, Partner Leg Raises)
(Rinse and Repeat times 4)

20 Dips
Mosey around church

15- American Hammers IC
15-Flutter Kicks
20-Little Richards IC (Maybe a new exercise???)

13. COT
14. Announcements/Prayer Request
15. BOM

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