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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Just the Two of Us

  • When: 20171121
  • QIC: Floppy
  • The PAX: Luigi


2017-11-21 by Floppy

Conditions: 50 degrees

Warm-Up:

  • Corner 1: TTT x 10 IC
  • Jog to corner 2
  • Corner 2: Hydraulic Squats x 10 IC
  • Jog to corner 3
  • Corner 3: SSH x 10 IC
  • Jog to Corner 4
  • Corner 4: Mountain Climbers x 10 IC

 

The Thang:

  • Descending bear crawl merkins 5 down to 1 from one side of track to the other
  • Get a battle buddy (this was pretty easy) and go to End Line
  • Round 1:
    • At End Line Partner #1  holds plank while Partner #2 runs to the 10 yard line and does 5 burpees. When done he holds plank and yells his BB’s name.
    • Upon hearing his name, Partner #1 gets up, runs to the 20 yard line, does 5 burpees. When done he holds plank and yells his BB’s name.
    • Rinse and repeat all the way to the other end line
  • Round 2:
    • Return with the same pattern
    • Hold- Al Gore
    • Exercise- 5 Carolina Dry Docks (or under the fence if you’re nasty)
    • Transition- Duck Walk
  • Round 3
    • Hold- Flutter kicks
    • Exercise- 10 Merkins
    • Transition- Run
  • Round 4
    • Hold- X (from Xs and Os)
    • Exercise- American Hammer
    • Transition- Run
  • Dora with a block
    • 50 yard run
    • Overhead press x 50
    • chest press x 100
    • curls for the girls x 150
  • 11s
    • Derkins
    • Tricep dips

 

Moleskin: It was cold. It was dark. It was early. It was the  gloom. Today’s weinke called for a battle buddy, and that’s  what we had. YHC and Luigi showed up to better ourselves and each other. That’s what we did.

Quote of the Day: “What time is it? I don’t know how many more I can do.” -Luigi

Filed Under: The Jones Tagged With: Floppy, Luigi

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