Ease into the week

Preamble:

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.

Warm-O-Rama:

Slow mosey along the road all the way to the far cul-de-sac for the following warm-ups:

• SSH’s
• Hillbilly’s
• Weed-Picker’s
• Peter Parker’s

The Thang:

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:

• 5 Pull-Ups
• 10 Inverted Rows (using swings)
• 15 Curls
• 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.

COT:

• 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)

AFLAC out.