YHC noticed an empty Q sheet (again) the evening prior, so opted to plug his name in to ensure things were covered. With the first day of morning temps in the low-40’s since Spring, it would be a good day for a proper warm-up to ease into the week.
Slow mosey along the road all the way to the far cul-de-sac for the following warm-ups:
To get things going, Q led PAX to the nearest picnic shelter and directed 3 rounds of the following:
10 Step-Ups (each leg)
10 Decline Merkins
Once completed, Q led PAX along the path toward the large parking lot. Upon arrival, he directed all PAX to fetch a lifting coupon and line-up for the following:
50 Curls, run backwards to far building, perform 10 Donkey Kicks, then return.
50 Overhead Press, run backwards to far building, perform 10 Donkey Kicks, then return.
25 Thrusters, run backwards to far building, perform 10 Donkey Kicks, then return.
50 Skull-Crushers, run backwards to far building, perform 10 Donkey Kicks, then return.
Once completed, Q directed all PAX to return coupons and head toward the playground and retrieve another lifting coupon nearby. 5 rounds of the following:
10 Inverted Rows (using swings)
20 Shurgs (using picnic tables)
With 7 minutes remaining, Q lead PAX in alternating reps of Curls/Skull-Crushers starting with 15 and decreasing by a single rep until time is called.
Convergence this upcoming Saturday (10/23) at Webb Bridge Park starting at 0630
Battle of Big Creek this upcoming Saturday (10/23) at Big Creek Greenway (Roswell access)