P200 Training

P200 Training

Workout Date:





The Intern, Bronwbag, War Eagle, Red Coat, Bling, Crankbait, Sunshine, Boxcar, Skidmark (QIC)

The Thang:

Chili clear morning around 46 and still wet from a night rain.  Waterway Palms Wagon came in with Boxcar, Red Coat, and YHC.  Happy to see the others roll in and be joined by 3 HIM finishing up with QSource (3rd F).

1 minute warning.


Warmup:  SSH IC x 20, Merkins OYO x 22, Tempo Squat IC x 15, LBAC IC x 15, LBAC Reverse IC x 15, Cherry Pickers IC x 15, Imperial Walkers IC x 15, CDD IC x 15.

Group Mosey around AO to end at coupon pile.  This will be the lap we all have to make in our “relay race”

Since the P200 starts tomorrow morning, I thought it fit to include a relay of sorts.  PAX partnered up for workout.  1st pair of PAX (each holding 8 lb “baton”) took full lap around AO while the rest of the PAX did:

  • 200 Big Boys as pair.  1 PAX did lap around parking lot while the other exercised.
  • 200 Merkins as pair.
  • 200 OH Press with Coupon.
  • 200 Curls with Coupon.
  • 200 Tricep Extensions with Coupon (this was modified to 100 as time was running out).
  • 200 Upright Rows (also modified to 100)

As the PAX worked through these exercises the batons were relayed to another pair of PAX and so forth until all ran their leg of the race.

With about 4 minutes left we circled up by the Shovel Flag for some core exercises:  Flutter Kicks IC x 20, American Hammers IC x 20, Box Cutters IC x 15, LBCs IC x 15, and finally 5 Burpees OYO.


An honor to Q!

We tried to EH The Intern to join the Dragon Boat Race, we need about 4-5 men.  He may still commit.  Crankbait and Sunshine touched on QSource and reminded us men that our Ms should come first in our life.  M=most!

Have a great day!

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