Mothership in FU effect

Mothership in FU effect

Workout Date:

12/08/2022

QIC:

Valvano

PAX:

Fergie, Strikeout, Freon, Bubbles, Squirt, Valvano (QIC)

The Thang:

Yeah, that’s what Fergie (Warthog AOQ) posted to Slack last night. YHC would have the Q and the Mothership would be in FU effect. He claims it was a typo, I like to believe he was just fired up and looking for a brutal beatdown. Not sure I delivered (I’ll let him be the judge), but we all worked up a solid sweat and welcomed back Freon and Strikeout as longtime Kotters.

COP
SSH x 25 IC
IW x 15 IC
TTT x 10 IC
Tempo Squats x 10 IC
Windmills x 10 IC

It didn’t take much to warm up in the 63° gloom, so we took off on a mosey to the picnic tables.

20 Incline Merkins
20 Dips
20 Decline Merkins

Mosey to the bridge

Lunge walk up, 20 Jump Squats, Lunge walk down

Hold plank on the 6 and about an additional minute, then 10 Merkins OYO

Mosey into the parking deck and up to the opening/bottom of last ramp for 11’s:
CDD at the bottom, LBCs at the top, Mosey both ways in between

Quick walk to the far side of the top deck and then another minute-ish plank hold to catch our breath.

Starting at the first parking lot line, 1 burpee every third line (9 total burpees), sprint to the far wall and 1 last burpee

Mosey down the deck to “the wall”

Wall sit for about 30 seconds, then raise arms and lift heels for another 30 seconds

Mosey back to the bridge – high-knee skips to the top, 20 Jump Squats, toy soldier walk back down

Plank on the 6 and for about an additional minute

Mosey to the picnic tables

20 Decline Merkins
20 Dips
20 Incline Merkins

Mosey to the flag

Time called!

Annoucements:
5K, Scavenger Hunt, Freed to Bleed

Prayers:
Holiday/family stress, traveling PAX, Blooper’s father