12 PAX accepted the challenge and drug themselves out a cool air conditioned fart sacking summer’s night to venture to Quaker Crater for a Bed Bug Beatdown! A little humidity can’t stop us!
It should be noted the very little planning went into this workout as the QiC was a late substitute – however Bed Bug promised a total body workout that focused on the Core and the PAX was not disappointed! Beach Season isn’t over yet and it is always good to have a CORE focused workout!
Warm O Rama:
Slaughter Starter – 10 Burpees OYO
Short Mosey to the traffic circle
Imperial Walkers x 20 IC
Burpees x 5 OYO
Hillbillies x 20 IC
Windmills SNOOKIE STYLE x 20 IC
Burpees x 5 OYO
Sun Gods x 10 each direction IC
Merkins x 15 IC
Mosey to the Hill of Death (mumble chatter ensued much to the delight of the QIC)
Partner Up – size does not matter for a modified DORA!
200 Merkins (OMAHA to 150 for time)
400 Crunchy Frogs
Partner A does the exercise while Partner B runs down to the bottom of the Hill of Death and completes 10 Imperial Walkers (we replaced IW with Squats half way through the workout)
Partner B then BEAR CRAWLS back up the Hill of Death and Flap Jacks with Partner A. All totals are cumulative partner totals
Upon completion, the PAX then Mosey’d up to the back school parking lot for some additional core work which included:
Marge & Homer – x 20 IC
LSF x 20 IC
Crunchy Frog x 20 IC
LBC x 20 IC
Low Dolly x 20 IC
Mosey back to the Shovel Flag for Mary!
American Hammer x 20 IC
#Tclaps to Compost for coming back out after a 10 month sabbatical. Glad to have you back! Always and honor to lead an incredible group of men!
COT – the Q’s phone cut off – think it was Slumlord but my apologies if I am wrong!
PAX: Bed Bug
QIC: July 25, 2017