Nonstop Workshop

Nonstop Workshop

Workout Date:

07/30/2019

QIC:

Quaker

PAX:

Humpback, Brown Bag, Boxcar, Beefsteak, Rubber, Texas Ranger, Quaker (QIC)

The Thang:

AO: The Village

Conditions: 82 degrees; semi-humid

YHC was first to pull into the AO around 5:05, followed immediately by Texas Ranger & Boxcar. Then Beefsteak made an appearance. Brown Bag rolled in next then came Rubber during the end of SSH! Final PAX to arrive  is Humpback.

YHC retrieved 4 orange cones from the back of his truck and blocked off the main parking lot for the ensuing Beatdown.  Lets get to it!!

5:14 – One Minute Warning

5:15 – Proper Disclaimer.

COP: 25 SSH IC (waiting for Rubber); 20 TTT IC; 15 Windmills IC; 22 Merkins IC; 20 Mountain Climbers IC; 15 Little Baby Arm Circles IC; 15 LBAC in Reverse.

The THANG:

  1. 1/2 Marathon Training – 10 minutes run east on 65th Avenue . . .turn around for 10-minute return run to AO and 2 Laps around Main Parking Lot (1st day of 1/2 Marathon Training requires 20 minutes of non-stop running)

Circle up at Shovel Flag . . . 20 SSH IC; 20 C.C. Skiers IC . . . Mosey to Coupon Pile

  1. Ring of Fire w/ Coupons – Each PAX called an exercise for up to 15 reps and led the count, then next PAX calls exercise to lead (there was no down time between exercise called . . . nonstop blockwork)
    1.     15 Overhead Press IC (Rubber)
    2.     15 Curls IC (Humpback)
    3.     15 Bent Over Rolls (Boxcar)
    4.     15 Tricep Extension (Texas Ranger)
    5.     5 Blockees OYO (Brown Bag)
    6.     15 Dips IC (Beefsteak) #ItsNotThatBad!
    7.     15 Block Swings IC (Quaker)

Return Coupons and Mosey to Main Parking Lot; Line up Shoulder to Shoulder on north end.

  1. Sprints (nonstop)
    1. 25% sprint to Cones on south end of Main Parking Lot
    2. Turn around and line up – 25% sprint to starting line
    3. 50% sprint to Cones on south end of Main Parking Lot
    4. Turn around and line up -50% sprint to starting line
    5. 75% sprint to Cones on south end of Main Parking Lot
    6. Turn around and line up – 75% sprint to starting line
    7. 80% sprint to Cones on south end of Main Parking Lot
    8. Turn around and line up – 80% sprint to starting line
    9. 85% sprint to Cones on south end of Main Parking Lot
    10. Turn around and line up – 85% sprint to starting line
    11. 90% sprint to Cones on south end of Main Parking Lot
    12. Turn around and line up – 90% sprint to starting line
    13. 95% sprint to Cones on south end of Main Parking Lot
    14. Turn around and line up – 95% sprint to starting line
    15. 99% sprint to Cones on south end of Main Parking Lot
    16. Turn around and line up – 99% sprint to starting line
    17. 100% sprint to Cones on south end of Main Parking Lot
    18. Turn around and line up – 100% sprint to starting line

 

6:00 – Time Called!

COT:

Count-o-Rama = 7

Name-o-Rama

Announcements: Get on Q sheet, spots are limited and going fast!

Prayers: Family Traveling, unspoken.

Aye!

Quaker

 

 

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