So I’m sitting around Sunday thinking who has the Q tomorrow at ER. So I look at the Q list and see that its Herniator…uh oh that’s gonna be a hard workout. So I tell everyone that he has the Q and then find out Sunday evening that he’s in Wyoming…whoops. So I take the Q and show up and the guys are there ready to work and ready for a hard workout. So here’s what I prepared….very quickly:
No warmup….warmups are for FIA
We did a partner AMRAP with quite a bit of running with pain stations (RAM style):
run to top of stairs at ER parking lot for partner High 5 merkins x 15
run to top of cemetery hill near Oakwood for partner derkins x 15
run to YMCA rear parking lot for 20 Squats each
partner carry to rocks near Y pool for Curls, 30, Overhead Press, 40, Bench Press, 50
run to top of Hospital hill for 1 min low plank
run back to start for 15 Burpees
Almost everyone finished 2 laps of this madness. We got in 3+ miles and bunch of exercises!
Very humid hot day but great work men!
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