Here Comes the Rain/Pain Again (Fallin’ on My Head Like a Melody)

Here Comes the Rain/Pain Again (Fallin’ on My Head Like a Melody)

Workout Date:

05/19/2018

QIC:

Vitamin D

PAX:

Rousey, , Kitten, El Red Cardo, Quaker, Penelope, Vitamin D

The Thang:

Vitamin D presumably arrived at the AO first to mentally prepare and review his Weinke, then Rousey pulled up as the rain came down. Quaker was the 3rd to arrive. We then existed our respective vehicles and felt the warm spring rain upon our faces. Its been a while since we had a full Beatdown in the rain, so all of us were looking forward to it! El Red Cardo then came running in from the back lot after a quick warm-up mosey around the AO. We chatted awhile and waited for the other PAX such as Sunshine, Goldberg, etc. to arrive . . . .but no one else took the DRP . . .  or did they?

5:59 – One Minute Warning

6:00 – Proper Disclaimer

COP: 20 SSH IC; 5 Burpees OYO; 20 Merkins IC; 5 Burpees OYO; 20 Tempo Squats IC; 15 Little Baby Arm Circles IC; 15 LBAC in Reverse IC

Mosey toLarge Parking Lot .. . Pain’t the Lines

As we regrouped in the Middle of the Large Lot a 5th HIM mosey’d out of the gloom . . .this man also took the Daily Red Pill (a little late but right on time!!) . . . Penelope arrived and let us know that he was there to support BombSquad on the final day of the AOQ Challenge . .  .we got a good laugh because the Challenge ended  yesterday (Friday)!!

The THANG:

Groundwork: Bearcrawl 2/3 of Parking Lot and back again; Reverse Crabwalk 2/3 of parking lot; crabwalk 2/3 of parking lot; Jumpy Frog 2/3 of Parking Lot and back to begining; Jumpy Monkey 2/3 of Parking Lot and back to the start.

Pre-fit Test: Q calls out exercise either 10 or 20 reps IC or OYO . . . then 3/4 speed across width of Parking Lot and back to the begining

  1. 20 Squats IC . . .run
  2.  20 One Legged Deadlifts  OYO . . .run
  3.  20 Jump Squats . . .run
  4.  20 Skaters OYO . . .run
  5. 20 Lounges IC . . .run
  6. 20 Side Lounges IC . . .run
  7. 20 Squat Side Lounges IC . . .run
  8. 20 One Legged Squats OYO . . .run
  9. 20 Prison Squats OYO . . .run

Mosey to Large Baseball Outfield

Fitness Test (25 Minutes): 100 Burpees; 100 Merkins; 100 BBS; 100 Squats . . . Sets of 10 no break in between

Mosey to back Parking Lot . . . 100 yard Sprint!!

Mosey to Shovel Flag

Mary: Assorted exercises

COT: Announcements and Prayers

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