Audible Monday Q

by | Feb 22, 2021 | Back Blasts

Q: Chowdah

PAX: Apnea, Smoggy, Chowdah

A great way to start the week, 60ish degrees on a Monday morning BD at “The District”. YHC decided think of the work out on the spot because sometimes we don’t always get to opportunity to prep.

Warm-up (done in cadence)

  • 10 SSH
  • 10 Frankensteins
  • 10 Squats
  • 10 Babyarm circles (forward/backwards)

Mosey towards the main street (over to the Activity/ work out set up)

  • Counted off, each PAX did one exercise and moved to next exercise
    • 20 Inverted rows
    • 20 Urkins
    • 20 Leg Hanging Lifts

Mosey back to start but over to parking lot area

  • Spring then jog alternating between each light post; at light post do 5 burpees (5 posts)
  • Turn right toward main street, same thing but 10 squats at each light post
  • On main street: same thing but 15 merkins at each light post
  • Ended at Activity/work out set

Work out set:

  • Counted off, each PAX did one exercise and moved to next exercise
    • 20 Inverted rows
    • 20 Urkins
    • 20 Hanging Leg Lifts
  • After finishing final set
    • Bruce Lees
    • 20 Supermans with a 10 second hold on the 10th superman
  • Back to work out set
    • 10 Inverted rows
    • 10 Urkins
    • 10 Hanging Leg Lifts

Mosey back to start but over to parking lot: Round 2

  • Karaokes on each side for the first two light post
  • High Knees to the third post
  • Show Girls (aka, Hip openers- abductors/adductors)

Turn around: Finish up

  • Sprint between light posts:
    • At each light post do 5 burpees,10 squats, and 15 merkins

COT:

Congratulation to Smoggy’s family for the new addition to the family

Prayers for those who couldn’t make it out due to injury or health. Grateful for a great group of men and the good weather for a tough beatdown.