12 PAX showed up on a perfect morning to converge at Terrapin for a Co-Q led by YHC and Flossy. As AOQ of Terrapin, I was excited to have some who have never attended see what the AO is all about. A lot of major announcements today with Sugar taking over as Nantan and Sour taking the reigns of Red Friday.
Polly text early to figure out where to park, Flossy was on two wheels after a stop at Fury to get a few more coupons, Meatloaf ran in, and I parked in the handicapped spot all in an effort to get started at 6:00am sharp. Halfway through the warmup, Alpo decided to make an appearance. Evidently he was headed to the Epicenter when he realized we were at Terrapin. Nevertheless, the work went like this:
Uncle Jesse on Q
Warmup – OYO
25 Merkins
25 Pullups
25 Bonnie Blairs each leg (Crowdpleaser)
Burpee Sprints
(Approx 50 yard sprints to flagpole)
Sprint to flagpole – 8 burpees ,
sprint back to start – 6 burpees,
Sprint to flagpole – 4 burpees,
sprint back to start – 2 burpees.
Planks while waiting on the 6.
30 second rest.
Rinse and Repeat 3x through
Mosey to Gazebo
Gazebo work OYO
25 Burpee Box Jumps
25 Dips
1 min rest
2 min max effort Burpee Box Jumps
Flossy on Q
Grab Coupon and Mosey to Jeff’s Barber Shop parking lot.
Coupon/Hill Work
20 reps of each of the following (Goblet squats, Curls, KB Swings, Tricep extensions, Thrusters)
Run to top of hill (no clue on distance – probably 150-250 yds?) near franks car wash – 10 V-ups
Back down the hill
15 reps of each of the following (Goblet squats, Curls, KB Swings, Tricep extensions, Thrusters)
Run to top of hill near franks car wash – 10 V-ups
Back down the hill
10 reps of each of the following (Goblet squats, Curls, KB Swings, Tricep extensions, Thrusters)
Run to top of hill near franks car wash – 10 V-ups
Back down the hill
5 reps of each of the following (Goblet squats, Curls, KB Swings, Tricep extensions, Thrusters)
Run to top of hill near franks car wash – 10 V-ups
Back down the hill
Early finishers complete 50 chest presses
Evacuate parking lot due to people arriving to get haircuts at 6:45am???
Mosey back to field
Bear Crawl Race
School yard style team selection (Meter and Sugar serve as captains bc they completed workout in 20 lb vest!)
For the record, Polly was picked first.
Bear Crawl relay race – approximately 25 yards down and back. Remaining team members complete max effort curls when not crawling.
Sugar’s team wins.
COT/BOM
- Longest COT ever clocking in at well over 20 mins
- Meter Maid had a wardrobe malfunction in Bear Crawl Relay which gave the appearance of a giant scrotum.
- Great work by all involved today. Numbers were good, but could use more.
- See announcements on Twitter/Newsletter
- Great extended 2nd F at Howards afterwards where we were joined by 8mile, Weaver, and Corn Cob.