I heard that Beaker was looking for a sub-Q and was still in need of one late Monday evening so I figured I could step up for him (Audible 1). I set my alarm to wake up and prerun…. that did not happen (Audible 2). When I walked out of my house and saw that it had poured down rain during the night my plan of a spoke work out in the grass adjacent to First Baptist Church did not seem like such a good idea anymore (Audible 3).
Warm up–
Butt kickers X 20 IC, High Knees X 20 IC, Humpies X 15 IC, ATT X 20 IC, SSH X 15 IC
Mosey around the block to FBC. The block pile here as slowly diminished to now there is nothing left. Thank goodness for Bing’s tapped bricks or I would have had to call another audible (4).
The Thang–
P1 runs to bottom of hill while P2 does exercise with “blocks”
Exercises: Curls, Overhead Press, Kettle Bell Swings, Tricep Extension, Goblet Squats, Bent over Rows
In between each 2 exercises we would plank for the 6 then do 2 ab exercises
Abs: American Hammer X 20 IC, Iron Cross X 10 IC, LBCs X 20 IC, 6″
Mosey to FBC front stairs for Calf Raises X 10 IC/ leg & Incline Merkin X 10 IC
Mosey back to the Flag. This is a easy go to workout but before my next Q…. which is next Tuesday at Howitzer I am going to come up with a new gameplan.
WOD: Mathew 4:18-22
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