The death of Gregg Allman over the weekend hit me hard. I chased that band around the country since the mid 1990s. Such great memories (of lack thereof sometimes). Fitting that my first Q since his passing was at the Epicenter “back where it all begins” (which is one of the first Allman Brothers song that got me hooked). 9 PAX shook off the post Memorial Day Murph blues and posted for a sprint/leg heavy workout. Check out the jam in this video, some of the best stuff you’ll hear.
https://www.youtube.com/watch?v=UwOXU-Ayt40
The workout went like this:
Warmup:
SSH x 25 IC
25 Pullups OYO
25 Merkins OYO
Burpee Sprints
(50 yard sprints down with burpees at each end)
8 at the far side – 6 at the start – 4 on the far side – 2 at the start
Planks while waiting on the 6.
Rinse and repeat for a total of 3 rounds (Polly was pleased)
Mosey over to Middle Area of Complex with tables
25 Box Jumps
25 Dips
Mosey to Gazebo
25 Box Jumps
25 Dips
25 Big Boi Situps
25 Russian Twists
25 V-Ups
50 Calf Raises
25 Box Jumps
25 Dips
50 Calf Raises
Mosey over to Middle Area of Complex with tables
25 Box Jumps
25 Dips
Mosey back to Pull-up station
Burpee Relay race
Divide into teams (T-claps to Dixie Chick for going twice as odd man out)
Standard relay race
50 yard sprint>3 burpees>50 yard sprint back
While waiting, PAX rotate between Plank and Al Gore
Mary
Ab work, PAX choice
25 LBCs – Dixie Chick
25 Whirly Boys- Weaver
25 V-ups – Juggernaut
COT/BOM
- This was quite different from my standard Q. I hope folks enjoyed it. I think the sprints were well received.
- Calf raises are an underutilized exercise. I’ll be sure to bring them back
- Good to see the Epicenter representing. So many options there.
- Hulk on VQ Thursday. Lets see a big crowd.