Throwback Substi-Q

AO: Meathouse

When: 2024-05-27

QIC: Feathers

PAX (4): Angus, BallBoy, Flo


Hackeysack needed a last minute substi-Q (prayers and condolences for his family on the loss of his grandmother), and I hadn't be to the 'house in a few weeks, so I felt the tug.  I harkened back to the earliest days at the bridge, and focused on just a few core coupon exercises and the kept us contained to the circle/cosine area.


Basic warmup - Copperheads, merkins, little baby arm circles.  Enough of that.

The Thang:

Assemble at the stage area and partner up. Dora: 1 partner performs exercise while other partner carries their brick by prescribed form 1/4ish way around the circle and back.
  • 100 Kettle Bell Swings / Zamperini
  • 150 Goblet Squats / Zamperini
  • 200 Skull Crushers / Farmer Carry
  • 250 Curls / Whatever your body will allow
  • 150 Bentover Rows / ""
  • 100 Goblet Squats / ""
Recover/10 count Lunge/Press/Merkin walk (4 count lunge, 1 shoulder press, 1 brick Irkin) to memorial 20 deep dips Back to flag for 3 MOM


Brew Ruck this Saturday Prayers up for BallBoy's Grandfather, Mom, and M.

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